Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Technique review: breaking down the power snatch into discrete positions (floor, hang, extend, pockets, jumpshrug, scarecrow, overhead). The 3 position power snatch: from high hang (pockets), from hang, from floor. (10 min)
If you know all the elements of Warm-up G, 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.
2. Warm up to working weight. (10 min)
3. Every :90 for 15 minutes, 3 position power snatch. If you don't have the flexibility to power snatch, muscle snatch. If you don't have the flexibility to muscle snatch, muscle clean.
4. "Temple of the Dog" For time: Row 1000m 50 Ring dips
Staggered heats @ 6 min intervals. 10 min cut-off.
Level III: as rx'd Level II: Ring or stationary bar dips Level I: row 500m, 3 x 10 dips, row 500m, not for time.
5. With time remaining, practice your March mobilizations. Have fun!
DON'T FORGET: 7:20 CLASS IN HADLEY IS CANCELLED. GAME NIGHT AT 8PM.