Warm up (10 min): Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the snatch (pvc>bb)

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, Burpees x5+

 Quick Skill Foundation: DU/Jump Rope (3 min)

*Ninjas: may opt. Out w/100+ DU or Laps for 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

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 1, Week 2/3) 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: 3s x 5-7 sets/rounds (first 2-3 sets are warm-ups)(or to top 321) (*newbies practice 3-5 reps/set) (~6-8 min)

B)     Optional (coaches’ call) Ramp up: Snatch balance: 3s x3-5 sets/rounds (or to top 321)   (*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

a.     3pp:

                                               i.     Snatch deadlift

                                             ii.     Snatch pull

                                            iii.     Snatch high pull

                                            iv.     Power Snatch

                                              v.     Power Snatch + OH Squat

                                            vi.     Snatch

b.     3pp, 2pp, 0p:

                                               i.     Power Snatch

                                             ii.     Power Snatch + OH Squat

                                            iii.     Snatch

7 Min: Snatch practice: 3 reps every 60s and add weight if can (~5-7 min).

WOD: 10 Min CAP

WOD:

a-MAN-da 3.0

HS Walk 50 ft.

MU: 9,7,5

Squat Snatch: 9-95/135, 7-115/155, 5-135/175

Scaled:

Wall Walks x5

w/9,7,5 of:

CTB Pullup  (>Pullups x2)

Ring Dips (>HR Pushups)

Squat Snatch: 9-65/115, 7-75/125, 5-85/135 (>OH Squats)

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)