Coach Ryan meticulously and mindfully setting up.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: 8 positions of the power snatch.
2. 3 Rnds of Warmup G (power snatch positions)
3. Push press
Aim to make your best set of 2 from last week your first single today. Then go up from there in small increments. Reps only count if the bar is received with legs straight—if you drop under the bar at all, it’s not a push press any more.
4. Rope Climb Review (bring tall socks or pants!)
- 10-8-6-4-2 Power snatch
- 1-2-3-4-5 Rope climbs
LIII: power snatch at 135/95lbs
LII: muscle or power snatch as appropriate, rope climbs as appropriate
LI: same rep scheme, muscle snatch, rope climb exercise as appropriate