23 June 2016

Warm Up:
Junkyard dog
then 3 rnds:
10 Good mornings no load
10 Dowel OHS
10 OH Dowel walking lunge

REVIEW:  SNATCH
Set up (hang)  Pull  Transition (SNAP) Finish
3 sets with dowel of PULL (stay up on toes) / MUSCLE SNATCH (again, stay up on toes) / Dynamic (catch it where you pull it and sit in your receive position for 2 seconds before standing it up)

Review DOUBLE UNDERS
Slow single skip / wrist turnover speed / long body positioning with relaxed shoulders

BAR WARM UP:  3 x 2 Pull/Muscle/Dynamic combo

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs /55 lbs)

Rx2:  Hang Power Snatch 65/45
Rx3:  Hang Power Snatch 55/35
Mod:  15# bar or dowel and pull up bar touches for DU's (try to get mid fingers over the bar minimum, wrist is even better)