akatie Olympian Katie M. focused and accurate for 16.1!

 

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

1. Warm-up G: LIII: do 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. After that, start adding weight to warm up for complex. (15 min) LII and LI: technique review of muscle snatch and power snatch. Using positions to construct today’s barbell complex (15 min).

2. “Snatch Complex”

LIII and LII: Snatch complex – snatch deadlift, high-hang power snatch, hang snatch, OH squat x 3. Ten rounds, go up in weight each round. (25 min) LI: muscle, power, or full snatch as directed by instructor, 10 x 2. (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 parellettes or band-assisted on the dip station.

4. With time remaining, February mobilizations.

Have Fun!