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.

Pre Warmup

Knees, IT Band

https://youtu.be/UbTEIZTyHxc?t=165

https://youtu.be/m6Fy5pvvm-U?t=93

Warm-up

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

Warm-up

5:00 EMOM

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
https://youtu.be/5t8uxqx2xIg?t=10

Weightlifting

10:00 Power Snatch Skill / Warmup

Coach-led snatch-specific instruction & warmup to the weights you will use in the metcon.

1. Setup
2. Position at the knees
3. Power Position
4. Extension
5. Speed to the catch position

Metcon

15:00 AMRAP

21 GHD Med Ball Sit-Ups
15 Snatches (115/80)
9 Burpees Over Wall

Wall Burpees
https://youtu.be/FxMxZr2rGLM?t=133