A) Option for Open Gym
B) Oly Technique Goal – Position Refinement For Snatch
1. 5X3 position Snatch. rest as needed between sets
Starting from the top. Hi-hang-Hang-Full.
Pause at bottom of receiving position.
Start at 65-70%. Can Stay there or build with each set if reps are
quality.
2. 4×3 Segmented Snatch Deadlift, Pause for 2 seconds @90-95%
on the way down at hip, top of knee, and below knee.
rest 1:00-90sec between sets
C) Partner WOD if Oly is not something they want to do.
2 Person Partner
Accumulate Row Meters
M/M = 3K, F/M 2500 F/F=2200
One partner rows while partner 2 completes
200m run
8 no push up burpees
16 v-ups