02/17/2017
“The reward of a thing well done is to have done it.” –Ralph Waldo Emerson
Friday
Pre-Class Open Prep Work
Snatch Work
Through 8 sets: Build to a 1RM Snatch from 2″ Below the Knee (Pause for 2 seconds at Knee)
EMOM 8: 1 x Snatch [80-85%]
For Max Reps:
[135/105] Power Snatches x Max UnBroken
[Rest 60 seconds]
[115/85] Power Snatches x Max UnBroken
[Rest 60 Seconds}
[95/65] Power Snatches x Max UnBroken
Back Squat Work
5 x [70%]
3 x [80%]
1 x [90%]
EMOM 8: 3 x [80%]
In-Class Session
“Dumbells Anyone”
50/35x DB Push Presses [55/35#; 35/25#]
50/35x DB Farmers Walk Reverse Lunges
50/35x Pull-Ups
50/35x Box Jumps [24/20″]
50/35x Toes to Bar / K2E / K2C / Anchored Toes to KB
50/35x Alternating Single Arm DB Snatches
50/35x Burpees to Target 6″ Above Reach
Post-Class Accessory Work
15-20 Minutes of Mobility Targeting Troubling Areas [i.e. Ankles, Hips, T-Spine, etc.]
