Snatch Limitations, 1RM Box Jump, 21-15-9 C2Bar, Box Jump 24/20", Power Snatch@60%1RM

MOBILITY WOD-Stretching the Hip Flexors (Psoas, Illiacus)

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Box Jump-Gain Confidence on a box a little higher then you would normally jump

(D) Individually for time-21-15-9 Jumping Pullups, Box Step Up&Over 24/20", Power Snatch@60%1rm

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Box Jump-Gain Confidence on a box a little higher then you would normally jump

(D) Individually for time-21-15-9 Jumping Pullups, Box Step Up& Over 24/20", Power Snatch@60%1rm

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) 1RM Box Jump

(D) Individually for time-21-15-9 Pullups, Box Jump 24/20", Power Snatch@60%1rm

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch Limitations

(D) 1RM Box Jump

(E) Individually for time-21-15-9 C2Bar, Box Jump 24/20", Power Snatch@60%1rm

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Box Jump-Gain Confidence on a box a little higher then you would normally jump

(D) Individually for time-21-15-9 Jumping Pullups, Box Step Up& Over 24/20", Power Snatch@60%1rm

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch Limitations

(D) 1RM Box Jump

(E) Individually for time-21-15-9 C2Bar, Box Jump 24/20", Power Snatch@60%1rm

ADVANCED STRENGTH ONLY

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch Limitations

(D) 1RM Box Jump

(E) Individually for time-45 Power Snatch@60%1rm  (Every Break in Reps take 1min Rest Penalty)

FROM THE COACH (A)  (B)  (C) Use this time to focus on your limitations in the snatch or to focus on the movement pattern you will use on friday (D) A 1RM Box Jump is a measure of explosive power, and guts. (E) Keep your focus on big sets of C2Bar