Coach Liz teaches the importance of a stable midline throughout the execution of the DB Snatch.

Coach Liz teaches the importance of a stable midline throughout the execution of the DB 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. Technique Review: The DB Snatch 


3. ๐Ÿ‘ฐ๐Ÿ‘ฐ๐Ÿ‘ฐโ€œKhufuโ€๐Ÿ”น๐Ÿ”น๐Ÿ”น
For time:
60 Overhead Reverse Lunges 35/25 (plate)
50 DB Snatch 35/25
40 GHD Sit-ups
30 Burpees
20 Muscle Ups
30 Burpees
40 GHD Sit-ups
50 DB Snatch 35/25
60 Overhead Reverse Lunges 35/25 (plate)

(30 minute cut-off, large classes; athletes can start at different exercises to share GHD machines)

LIII: as Rxโ€™d
LII: scale lunge/snatch weight as appropriate, weighted sit-ups, Sub 20 Strict Chin-ups, banded chin-ups, piked Ring Row, or Ring Rows or banded muscle ups for MUs.
LI: 30 Reverse Lunges
25 DB Snatch
20 Burpees
15 Butterfly sit-ups
10 Ring Rows
15 Butterfly sit-ups
20 Burpees
25 DB Snatch
30 Reverse Lunges

Have fun!

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