Love Snatches? Here's Jerilyn inspiring us for Monday!
Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch.
Deliberate practice (5 minutes): positions of the muscle, power, and squat snatch. (5 min)
Six sets to work up to your best double of the day in the muscle snatch, power snatch, power snatch + OH squat, or snatch. (20 min)
3. “Amanda” LIII: 9-7-5 reps for time of muscle-ups and squat snatches 135/95lbs.
Cut-off: 6 minutes.
LIII: as prescribed LII: AMRAP in 75 seconds of muscle-ups (up to 9–if you complete 9 before time is up, move on to snatches) AMRAP in 75 seconds of snatches (up to 9–if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 60 seconds of muscle-ups (up to 7) AMRAP in 60 seconds of snatches (up to 7) AMRAP in 45 seconds of muscle-ups (up to 5) AMRAP in 45 seconds of snatches (up to 5)
For barbell load, use your weight of your heaviest set of the complex (not to exceed 135/95lbs). Bar may be power snatched, then overhead squatted to complete the rep. If you don’t have muscle-ups but do have ring dips, sub band-assisted muscle-ups. Otherwise do dips (2:1).
LI: five rounds of 5 muscle snatches and 10 dips. Focus on the 7 positions of the muscle snatch and an appropriate scale for the dips with parallettes or band-assisted on the dip station.
4. Cash-out: 3 rounds of:
- 1:00 plank or weighted plank
- 10/arm powell raises@3010
5. April Mobilizations