DSC01236 Coach Matt going overhead!

 

 

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

 

1. Technique review: the snatch.

 

2. Snatch:

  • 15 minutes to build to a Heavy Single for the day

+ 1@ 85%, 1@ 80%,  and 1@ 75% of heavy single

 

3. "St. Valentine's Petard"

  • Overhead squat 3-6-9-3-6-9-3-6-9
  • Rope climbs 1-1-1-1-1-1-1-1-1
  • Sit-ups 3-6-9-3-6-9-3-6-9

 

This workout is not for time. Snatch bar into position for overhead squats. If you are doing squat snatches, you may count the snatch as your first overhead squat.

 

LIII: OHS@75%+ of snatch single, GHD sit-ups, legless rope climbs

LII: OHS@65-75% of snatch, scale weight or to front squats as appropriate,Weighted sit-ups or GHDSU, rope climbs as appropriate

LI:Butterfly sit-ups, rope climbs as appropriate, Front squat or goblet squat as appropriate

Have fun!