Tuesday, June 24, 2014

Coaches - I want a substantial amount of shoulder and hip mobility before the snatch balance.  


A. Snatch Balance - See April 1 and April 25,  May 7, May 21 and June 8, 2014

A note on the snatch balance. The Snatch Balance is a tricky but critical movement. If you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely. 

Beginners: 3 position snatch balance. If you can't do the third position, focus on first and second. 3, 3, 3, 3

Intermediate/Advanced: work up to 50-60% of your max snatch and then do 3 sets x 5 reps.

B.
     OHS x 9 95/135 lbs 
     Row  250 meters
     burpees x 12 AFAP
     Rest 3 minutes
     5 sets