Warm up: 300 m row/run, 10 pass thrus, 10 windmills; 2x 10 s hs hold, 10 ohs w/ pvc or light bar, 10 db snatches, 5 db presses
Mobility: Burgener warm up
Skill Focus: Power Snatch + OHS
A few warm ups and then. . .
Spend 15 min Power Snatch + OHS working up to a challenging weight
AMRAP 5 min/1 min off, 4 on/1 off, 3 on/1 off, 2 on /1 off, 1 on/done
Level 3: 115-135#/80-95#
Level 2: 95#/65#
Level 1: IF form is good, lighter weight, sub is bands, mod hspu w/ bands/ab mats
or strict db press for hspu
1 ohs
1 hspu
2 ohs
2 hspu
3 ohs
3 hspu
Work up to as many reps as possible each given time domain starting over at 1
rep at beginning of each interval
Post ps + ohs weight and total reps in all intervals
Last day to register for the Open! Watch the 14.1 Open Announcement and Wod live at the CF Jag social starting at 7:30 pm!
The importance of form & technique. . .
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How do you improve in Oly lifting? Step 1 leggo the weight and focus on form and technique until you have established the basics and some competency. Step 2 practice, practice and practice Step 3 study videos, watch others, listen and learn to the different cues given by our coaches Step 4 practice, practice and practice
