image Coach Ayn helping Max take off!

 

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

1. Technique review: 8 positions of the power snatch (5 min)

3. Ten minutes deliberate practice of the positions of the power snatch, gradually adding weight to prep for WOD. (10 min)

4. “Kiss Me Snidely” Three rounds of:

  • 5 Power snatch 135/93lbs
  • 10 Strict toes to bar
  • 50 Double-unders

Rest 2 minutes

Four rounds of:

  • 5 Power snatch 115/78lbs
  • 10 Kipping toes-to-bar
  • 15 Box jumps 24/20”

Rest 2 minutes

Five rounds of:

  • 5 Power snatch 95/63lbs
  • 10 GHD Sit-ups
  • 15 Burpees

Score is time to completion. 27 minute cut-off.

LIII: as written LII: power snatch @ 70/60/50% 1RM (or consult w/ instructor), Hip and Trunk Flexion exercises as appropriate LI: four rounds not for time of 2 x 5 muscle snatch, 10 butterfly sit-ups, 10 box jumps, one minute double-under practice. Rest as necessary between efforts.

 

Have fun!