THURSDAY

Calf pumps into air squats into Bird-dogs into Junkyard dogs with a partner

Shoulder activations (bands) Scap pullups, Lat pull backs, strict pull up into kipping, into butterfly.

Burgener warm-up (dowel)

Snatch progressions (bar)

Strength Development:

Snatch Complex

10 Rounds @ 90 Seconds

Complex:

· Squat Snatch

· Hang Squat Snatch

Stimulus:

· Good set-up position

· Strong pulls

· FULL ext. of hips!

· Fast under the bar

WOD

7 Minute AMRAP

· 3 Power Snatches (RX 50/35 kg)

· 3 Pull-ups

· 6 Power Snatches

· 6 Pull-ups

· 9 Power Snatches

· 9 Pull-ups

· 12 Power Snatches

· 12 Pull-ups

· Add 3 reps each set

Stimulus:

· Form with all movements

· Fast Consistent Sets

· Short recovery time