Monday

Warm-up
PVC
0:20 PVC Pass Throughs
0:20 PVC Around The World (clockwise)
0:20 PVC Around The World (counterclockwise)
0:30 PVC Standing Lat Stretch

0:20 Inchworm to Push Up
0:20 Active Spiderman
0:20 Active Samson
0:30 Child’s Pose

TECHNIQUE & BUILD
EMPTY BARBELL
5 Snatch Grip Deadlifts
[Coach: hips and shoulders rise at the same time]

3 Snatches from The Pocket
[Coach: get tall (shoulders behind the bar)]

3 Snatches from Above The Knee
[Coach: get tall (shoulders behind the bar)]

3 Power Snatches
[Coach: get tall (shoulders behind the bar)]

SPECIFIC WARM UP
BAR-FACING BURPEES
0:15 Frog Hops
0:15 Straight Arm Burpees
0:15 Slow Burpees
4 Bar-Facing Burpees
[Coach: two foot take off; shoulders stay low]

PRACTICE ROUND
2 Rounds:
2 Power Snatches (heaviest workout weight)
2 Bar-Facing Burpees

Power Snatch (Weight)
On a 15 Minute Clock]

Build to A Heavy 1 Power Snatch

Metcon (Time)
Fitness
For Time
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

2 Rounds of:
8 Power Snatches (95/65)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (75/55)
8 Bar-Facing Burpees

Metcon (Time)
Performance
For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

Metcon
AFTER CLASS
3 Sets:
Max Unbroken Strict Ring Dips

After each set. . .
10 Feet Elevated Ring Rows (Horizontal Ring Row)
15 Chest Supported Dumbbell Flys

MOBILITY
1:30 Child’s Pose (0:30 both hands left, 0:30 both hands right, 0:30 middle)