Saturday

7
Jan

Saturday

Todays Events:

10a Olympic Lifting:
Oly-Lifting progressions
(Snatch)
1. Burg Warmup: down-up, scarecrow, muscle snatch
2. Snatch lands: 2”, 6” , full squat.
3. Snatch skill transfer: Snatch pushpress, OHS, pressing SN balance, Heaving SN balance, SN balance
4. High hang snatch
5. positions: floor, below knee, mid thigh, finish
If newer to the oly-lifts: continue working progressions and add light weight to parts 4 & 5.
If you already have a 1rm snatch and are proficient in movement patterns:

11a Team WOD:
Teams of 2, complete for time & max reps.
100m. Run/Max airsquats
200m. Run/Max airsquats
400m. Run/Max airsquats
400m. Run/Max airsquats
200m. Run/Max airsquats
100m. Run/Max airsquats
Each team partner runs distance listed while carrying medball, other team partner is completing max airsquats, tag team partner and rotate stations.