Tuesday 10/18

WARM UP
athletes foam roll out during WB brief.

3 Rounds
200m Run
8 DB Squat Clean Thrusters

:10 STRENGTH
REVIEWING THE TEMPO PULL SQUAT SNATCH

5 second pull from the bottom. Cover positional work before starting to load the barbell.

Really addressing athletes getting their heels back to the ground after their pull.

Strength
Every 2 Minutes for 12 Minutes (6 sets) 3 Tempo Pull Squat Snatches
-Drop and reset between reps
-Weight should be well under 50% of your 1RM Squat Snatch

Keeping the bar close to the body will be a more efficient use of power. The further the weight is from the body, the heavier it will feel.

:30 WOD
15 Rounds
10 S-Arm DB Hang Clean and Jerk 50/35lbs
8 Jumping Squats to 6’ target
16 min time cap

:55 COOL DOWN
Childs Pose
Lizard