Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-Up: 3 Rounds of:
3 Snatch deadlift
3 Snatch pull
3 Snatch high pull
3 muscle snatch
3 overhead squats
3 power snatch
Power or Muscle Snatch as appropriate. Those who are proficient should full snatch.
30 Snatches (135/93lbs) 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