Building the Foundation — Week 3, Day 3
Our coaches will always find a way for you to get better. If you think that you’re moving well enough, come in and let us show you.
Knees, IT Band
30 Wall Balls
20/14 to 11'/10'
There is no 11' mark, so throw it up to what looks like a foot above the 10'.
Emphasis on full extension and hip opening
Minute 1: 7 High Pulls From Power Position
Minute 2: 7 High Pulls From Hang Position
Minute 3: 7 Behind the Neck Snatch Grip Push Presses
Minute 4: 7 Snatch Grip Power Jerk
Minute 5: 7 OH Squats
Snatch Grip Power Jerk
10:00 Power Snatch Skill / Warmup
Coach-led snatch-specific instruction & warmup to the weights you will use in the metcon.
2. Position at the knees
3. Power Position
5. Speed to the catch position
21 GHD Med Ball Sit-Ups
15 Snatches (115/80)
9 Burpees Over Wall