June 29, 2017

​A.Warm-up
400 Meter Run

60 seconds couch stretch each side
60 seconds pigeon pose each side
60 seconds of Kang Squats

followed by:
1 lap around the building Single arm KB OH carry (swap at halfway mark)
10 Single arm KB OH squats (5 each side) or 10 PVC OH Squats if mobility is lacking

Scoring: Not Scored

B. Barbell Cycling Primer
On the 0:00 - 5 minute EMOM
1- EB OH Squat x 5
2- OH Squat x 4 (light weight)
3- OH Squat x 3 (moderate weight)
4- OH Squat x 2 (continue to increase weight)
5- OH Squat x 1 (heavy single)

minute 5:00-7:00 - rest

On minute 7:00 - 5 minute EMOM
1- EB Snatch Balance x 5
2- Snatch Balance x 4 (light)
3- Snatch Balance x 3 (moderate)
4- Snatch Balance x 2 (increase)
5- Snatch Balance x 1 (heavy single)

Scoring: Not Scored
Coach's Notes:
NO FAILS

C. Power Snatch 8 x 5
Every 90 seconds, for 12 minutes (8 sets):
5 Power Snatches @ 115/75 lbs

Coach's Notes:
Every set needs to be Touch and Go. This is a barbell cycling exercise.
Rest and prepare for part D in 5 minutes

D. 21-15-9 Squat Cleans and Ring Dips
​Elizabeth
21-15-9 Reps for Time:

1. Squat Clean @ 135/95 lbs
2. Ring Dip

Coach's Notes:
Scaled: lower weights down/ HRPUs instead of Ring Dips