Date: Friday, May 24
Warm-Up & Mobility: coaches choice
Skill: Burgener Warm-Up
Strength: EMOM8: 1 High Hang Power Snatch (Hip) + Hang Power Snatch (above the knee)
*Give the class 6 minutes to warm up to a moderate weight of the complex then have them perform the complex every minute on the minute for eight minutes. Adding weight as you go is fine as long as good technique is maintained.
Super Set: None
Every 2:30 for 7 Rounds
3 Muscle Snatch 65/95
:30 Max Double Unders (H – Singles)
10/12 Cal Row
Scale Up: 115/75
Coaching Notes: MAX effort on all attempts, looking to get a minimum of :45 rest. Keep the muscle snatch strict, meaning no re bend at the knee as you receive the bar overhead. On the jump rope, pick whatever version you can do for the majority of time with minimal trips, for most of us, it’ll be singles. Row will be quick, today we encourage high 20s – low 30s strokes/min.
Cash Out: 3x 12 Wallballs / 12 sit-ups / :30 plank
HPT: 4x 8/8 single arm db rows / 15 hollow rocks