Thursday – June 7, 2018 – 180607
Context:  Competition – Testing and tracking
Dynamic Warm Up Option: 3 rounds of: 5 pvc pass throughs, 5 pvc OHS, 5 monkey or kip swings, 5 push-ups. Then 3 sets of 5 with an empty barbell: goodmornings, back squat, behind the neck presses snatch width, heaving snatch balance
Mobility/Activation/Prehab: Ankle
Skill Practice: Spend 10 minutes working up to a challenging (80-90% effort) squat snatch plus snatch balance plus an overhead squat. Or perform 1 rep of the complex at 50-60% each minute for 7 minutes
Strength: none
Super Set: none
Metabolic Conditioning: “Year End Goals” (YEG) and ‘Max’ Effort Testing
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con. Test Back Squat if you didn’t get a chance to earlier this week. Here are some ideas on what to test (But don’t feel limited by this list)
           **Test Back Squat if you missed it Monday!**
Coaching Tips: This is not meant to be a haphazard open gym day – work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next test).  If you missed the back squat testing, I recommend doing that as one of the tests.
 Optional ‘Cash Out’ or Hypertrophy:
           “Annie” 50-40-30-20-10 Double unders and sit ups (for time)
Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
Grace” 30 clean and jerks for time (135/95/55)