"The Magic is in the movements; The Art is in the programming; The Science is in the explanation; The Fun is in the community!"

"The Magic is in the movements;

The Art is in the programming;

The Science is in the explanation;

The Fun is in the community!"

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 3 Rounds of:
3 Snatch deadlift
3 Snatch pull
3 Snatch high pull
3 muscle snatch
3 overhead squats
3 power snatch
(10 min)

2. Snatch 1RM
Take 15 minutes to work up to a 1RM Snatch. Not necessarily a PR, just the heaviest weight you can move today with good form.
LIII: as written
LII: muscle snatch, power snatch, power snatch + overhead squat, snatch, as appropriate
LI: will practice the muscle snatch

4. “Isabel”
30 Snatches (135/95lbs) for time.
Traditionally performed as power snatch. Cut-off is five minutes.
LIII: as written
LII: “PVCF Isabel”
AMRAP in 5 minutes of power snatches. If you get to 30, record time. Use 60-70% of your heaviest snatch single from today.
This is a time-delimited version of the benchmark WOD “Isabel.” Your goal is 30 reps. Concentrate on hitting the various positions we drill.
LI: 5×5 muscle or power snatch

5. Cash-out:
3x:45-1:00 side plank
3×6-8/side bulgarian split squat @3010 tempo. Add weight as appropriate.

Have fun!
 

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