Coach Matt illuminated during thrusters!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. LIII and LII: 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. (5 min) LI: technique review of muscle snatch and power snatch (10 min).
2. Snatch day!
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.
LIII: 9-7-5 reps for time of muscle-ups and squat snatches 135/95lbs. Bar must be received in full squat. Cut-off: 6 minutes. Penalty of one burpee for every second past cut-off. Athletes must declare they are going as competitors before WOD begins.
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 (1:1).
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.
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