Critical in a successful lift: the beginning. Here's Coach Heather bracing and setting up for the first pull of the snatch.

Critical in a successful lift: the beginning. Here's Coach Heather bracing and setting up for the first pull of the snatch.

 

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Strength Cycle Week 7: Intensity Day

Back Squat 5RM

20 minute to work up to a heavy set of 5 for the day

 Press 5RM

15 minutes to work up to a heavy set of 5 for the day.

3. ”Heart Burn”
EMOM 8
5 Thrusters 135/93 + Max Double Unders

LIII: as Rx’d
LII: Thrusters @ 95/63, Practice Double unders till :40s mark
LI:3 Thrusters + Double under practice


Have fun!
 

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