Greased Lightning

Warm-up:

Run 200m
Squat Therapy w/pvc x20
Run 200m

Group Syncro Bar Work: Snatch

  1. Snatch Grip Deadlift x7 w/bar
  2. Position 1x7 w/bar
  3. Position 2x7 w/bar

Mobility:

Shoulders & Thoracic: Pancakes, T-Spine Rolling, Trap Smash
Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss

Announcements:

Be a Yogi in Killearnian tonight at 7:30!

Lift of the Day:

Heavy Power Snatch

8 Minutes
(No Measure)

Skills & Technique: (Click below for links to more info)

Power Snatch
Burpee 
Pose Running

Wod:

Greased Lightning

5 Power Snatch @90% of Heavy Power Snatch
7 Lateral Burpees
Run 200m

15 Minute AMRAP.
Score rounds and reps.
Each 50m of the run equals 1 rep. 

Coach's Note:

Some more snatch practice and technique.This time you only have 8 minutes so you will need to move quick and be smart about your weight increase. 8 minutes is not long and you do not have time for fails due to increasing your weight too much too fast. Work to the heaviest power snatch you can manage in this time with good form and proper technique. Remember that you can and should squat in a power snatch, just not below parallel. For the Wod you will use 90% of the heaviest lift made in your 8 minutes. This Wod is designed to keep you moving quick. The runs should be fast, the burpees should be quick. If the power snatch is holding you up too much, scale it down to something challenging but doesn't have you sitting there for more than a minute. Know that each 50m of the run counts as 1 rep when scoring if you happen to be on the run when time is called. Have fun with this one and move fast!

Coach Jon