Foam roll thoracic spine
Bike 2 minutes
-PVC Snatch progression work
Review the Snatch work for the day…
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
18 Alternating Single-Arm Dumbbell Snatches
14 Alternating Single-Arm Dumbbell Snatches
10 Alternating Single-Arm Dumbbell Snatches
18 Bar-Facing Burpees
9 Power Snatches (155/105 lbs)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches
Time cap of 10 minutes.
Coach led mobility to work on upper back and hips for 8 minutes.