7.31.2016

WARMUP:
Jog 1 Lap
Dynamic Warmup

+ Shoulder Mobility

RUNNING TECHNIQUE CIRCUIT:

2 Minute Banded Running In Place
Rest 1 Minute
2 Minute Running In Place While Supporting Barbell Overhead
Rest 1 Minute
Jog 1 Lap

2 Minute Banded Running In Place With a Partner
Rest 1 Minute
2 Minute Shuffle Supporting Barbell Overhead.
Rest 1 Minute
Jog 1 Lap

CONDITIONING:

20 Minute Cap:

SPORT
4 Rounds For Time
400M Run
15 Hang Power Clean 135/95
15 Ring Dips, Strict

FITNESS
3 to 4 Rounds For Time
400M Jog
15 Hang Power Cleans 95/65 (May Substitute Dumbbells 35/25)
15 Stand Dips or Push-Ups

RUNNERS STRETCHES

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Warm-up

Shoulder Openers and Plate Raises

PART 1: Every 90″ For 9 Minutes (Up to 6 Sets)
Out of Racks, Focus on ROM and Technique.
1 Snatch Balance +
1 OHS +
1 High Hang Squat Snatch

Rest

PART 2A: Every 90″ For 9 Minutes (Up to 6 Sets)
Learn to Hold All Positions

1 Snatch Lift – Off +
1 Snatch Deadlift +
1 Snatch Deadlift to Power Position +
1 Power Position Snatch

PART 2B: Every 90″ For 9 Minutes (Up to 6 Sets)
Work Backwards

1 Snatch Deadlift to Power Position +
1 Power Position Snatch +
1 Mid Thigh Snatch

Rest

PART 3: Remainder of Class
Every Minute on the Minute For 15 Minutes
Complete 1 Full Snatch as Part of a Snatch Wave