Here's a Great Big Birthday Hug for Coach Kieran!

Here's a Great Big Birthday Hug for Coach Kieran!

 

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

1. Snatch Warm-up: 4 Rounds with PVC pipe or empty bar of: 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch or Snatch

2. 🏋️‍♂️Snatch🏋️‍♀️

2x2@70%
2x3@75%

If you don’t know your 1RM Snatch then work up to a moderate weight with good form and do 4 sets of 3. 
LIII: Full Snatch
LII: Power Snatch + Overhead squat or Power Snatch
LI: Muscle Snatch

3. “The Great Wide Open”

AMRAP 3
15 Toes to Bar
9 Power Snatch 95/63
Rest 3 min
AMRAP 3
12 Toes to Bar
6 Power Snatch 135/93
Rest 3 min.
AMRAP 3
9 Toes to Bar
3 Power Snatch 155/108

LIII: as rx’d
LII: 75/53,95/63, 115/73 or scale weight progressively as appropriate. Sub straight leg raise or toes to ceiling as needed.
LI: Each AMRAP
12 Toes to Ceiling
6 Muscle Snatch or Muscle Clean
Keep snatch at light to moderate weight and focus on technique


Have fun!
 

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