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

1. Warm-up: Run 800m

2. Technique review: With pvc pipe, seven positions of the muscle snatch. Eight positions of the power snatch.(10 min)

3. 3 rounds of: 3 snatch deadlifts 3 snatch pulls 3 snatch high pulls 3 hang muscle snatch 3 hang power snatch 3 power snatch (5 min)

 

4. Power Snatch 1RM:

  • Take 20 minutes to work up to a 1RM power snatch.

Not necessarily a PR, just the heaviest weight you can move today.

 

LIII: as written LII: muscle snatch, power snatch or power clean as appropriate LI: will practice the muscle snatch

 

4. "Isabel"

  • 30 Snatches (135/95lbs) for time.

Traditionally performed as power snatch. Cut-off is four minutes.

LIII: as written LII: "PVCF Isabel" AMRAP in 4 minutes of power snatches. If you get to 30, record time. Use 60-70% of your heaviest power snatch single. This is a time-delimited version of the benchmark WOD "Isabel." Your goal is 30 reps. Despite the rapid pace, this is NOT going to be a flail-a-thon! Concentrate on hitting the various positions we drill. LI: 6x5 muscle snatch

 

Have fun!

Thursday is the last chance to get your October Hoodie and Hat! Click here <3

russb