*** ATTENTION *** – This Friday, July 4th there will be one class only at 9 AM. We will be closed the remainder of the day and all day on Saturday July 5th. It’s a great weekend to do some recovery and spend time with your family.
General warmup and core. We will use the bands to loosen up the range of motion on the shoulders for the strict press as well as the snatches. Ample stretching of the calves and achilles will help with cycling the box jumps. Finish up with the Burgener warmup to get primed for snatch city. Don’t just go through the motions.
EMOM 6 minutes
Strict Press x 3@75%
10 Box Jumps, 24 / 20
10 Power Snatch, 95 / 65
Competitors: 30 /24 & 135 / 95
Six minute EMOM of Strict Press at a fairly heavy percentage. We really stress “Strict” Press. If you have to bend your knees at any point in the movement you NEED to lower the weight to something you can do strict. Keep your core and legs tight, don’t lean back as the bar comes up, just move your head back out of the way before starting the movment. This is a slow, controlled movement. Again, emphasis on “Strict.”
Find a rhythm on the box jumps. There are only ten per round, so they should be done pretty quickly. Cycle through them so you can get to the bar and start the snatches. We’re doing the usual Rx’d weight for Power Snatches in a WOD. Make every rep look good. Snatches are difficult, so to drop the weight slightly to dial in the proper form is a smart decision. It should be a goal to get through these reps unbroken as much as possible. Competitors will kick it up a notch with higher Box Jumps and heavier Power Snatch.
Roll out the legs, quads, hamstrings, calves. Everyday! Also, hit the wall with the lacrosse ball for more delt work, as well as the lats and thoracic spine areas.