alice2

Alice L. all smiles after ringing the PR bell!

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

1. 10 minutes deliberate practice of 8 positions of the snatch. After five minutes begin adding weight in small increments to bar and practice “4! Go!” drill.

2. Snatch 1-1-1-1-1-1-1

7 attempts to work up to your heaviest snatch single of the day.

3. “Amanda”

9-7-5 reps for time of

Muscle ups

Snatch 135/95lbs

LIII: as rx’d

LII: use 70% of your heaviest snatch single. Muscle snatch, power snatch + overhead squat, or snatch as appropriate. Muscle-ups, band assisted muscle-ups, or 2:1 pull-ups subbed as appropriate.

LI: 3 x 3 muscle snatch, 2 x 9 ring rows, 3 x 2 muscle snatch, 2 x 7 ring rows, 3 x 1 muscle snatch, 2 x 6 ring rows. Rest as needed between sets.

Have fun!