| General & Specific Warm-up: [~10 minutes] |
| Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb)
Quick Skill Foundation : DU/Jump Rope (3 min)
20 on and 10 off (6 rounds= 3 min)
1) Fast/shirt
2) Tall/high
3) DU test (single to double etc)
4) DU or SU
5) DU or SU
6) DU or SU |
| CF-JTLC: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture hold position x10s, |
| Arm circles (f/b) x8, Torso twists x8, Toe touch TO posture hold x5&5, Alt. Lunges x5, BW Squat x10, Squat & hold #2, 30s, Burpeesx5+ |
| General Barbell Warm-Up (pvc>barbell): Sn RDL, Sn Press, Sn OH Sqt of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time) |
| Position Stretches for the Snatch (pvc>barbell): Snatch grip squatting quad stretch, SN OH Lockout, OH squat x10 sec each x2-3 rounds =1 set. |
| (x1-3 sets depending on quality/time) *introduce the hook grip & use ‘scoop snatch’ for grip width |
Foundational Strength: (Wave 3, Week 3/3) ramp up for respective RM (first 2-3 sets are warm-ups) [~20 minutes &/or finished by 30 min into the class time]
- A) Ramp up 1: Snatch grip overhead squats: 1s x 5 sets/rounds (first 2-3 sets are warm-ups) (*newbies practice 3-5 reps/set) (~6-8 min)
- B) Optional (coaches’ call) Ramp up: Snatch balance: 1s x3-5 sets/rounds (*newbies practice 3-5 reps/set)-ALL TOGETHER (1-pvc: 2 part: dip, punch, squat, recover. 2-pvc: dip drop, recover. 3-bb: 2 part: dip, punch, squat, recover. 2-bb: dip drop, recover). (~5-7 min)
| Skill (15 min): Snatch Progressions & ABC Work (~8min), snatch practice (~7 min) [Total of 15 min] |
| Abbreviated Snatch ABCs (all together): [~8 min] (selected ninja’s: may skip prog. Use 15 min ramp to 3rm…) |
8 min: Snatch ABCs & Progressions
- 3pp:
- Snatch deadlift
- Snatch pull
iii. Snatch high pull
- Power Snatch
- Power Snatch + OH Squat
- Snatch
- 3pp, 2pp, 0p:
- Power Snatch
- Power Snatch + OH Squat
iii. Snatch
7 Min: Snatch practice: 1 reps every 30s and add weight if can (~5-7 min).
WOD :
| 10 min AMRAP1 Snatch + 1 Exercise of choice (burpee>rope climb>hspu/pu>mu>T2B)
2 Snatch + 2 Exercise of choice (burpee>rope climb>hspu/pu>mu>T2B)
3 Snatch + 3 Exercise of choice (burpee>rope climb>hspu/pu>mu>T2B)…add one rep per round as long as you can (Snatch: 45/65/95 >OH Squat/KB Swings) |
| Stretch/mobility [~5-10 min] |
| *General protocol (10-ish sec each): |
| Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc. |
| Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi., |
| hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc. |
| **Specialty: any OH squat/snatch specific limitations (bands/rollers) |
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