Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
Alternating OTM x 10 (5 Rounds):
Odd - 3-Position Power Snatch
Even - 7 Thrusters
We start our deload week with a barbell cycling EMOM.
We want to choose the same weight that works for both movements.
Build to a moderate weight.
Our focus should be on outstanding technique as opposed to total load.
3 POSITION POWER SNATCH
Each snatch will start at the high hang, then above the knee and finishing with a lift from the floor.
Use this as an opportunity to work on barbell cycling and complete the complex without putting the bar down.
The final lift of this complex will be on tired legs that will allow the weight to pull us forward more easily. Resist this and keep your weight balanced.
A vertical torso combined with a good front rack position is key here.
The thruster can easily pull us weight forward if we allow our torso to pitch or the bar to slide forward in our front rack.
We want to try and keep a full grip on the bar if we can to practice good habits and work on mobility at the same time.
3 POSITION SNATCH
3 Position Clean
7 Double Dumbbell Thrusters
Hang Squat Snatches (75/55)
*After Each Set: 30 Double Unders
GOAL: Goal 12-20:00 CAP
With 20:00 on the clock, AMRAP...
300m Row/400m Run/Bike 20 cal
15 Ring Rows
15 Wall Balls
Rest 1:00 between rounds
DO MORE. BE MORE. GIVE MORE. LIVE MORE.