Warm-up: Burgener warm-up

A.  Snatch pull + snatch - work up to a technically sound set of the complex. This is a good way to work on speed through the hips on the 2nd pull!

B.  Front squat - 5 reps each at 85, 90, 95% of 5RM (you should have a 5RM from 2/23/25, otherwise estimate). Then 1 drop set of max reps at 85%. 

C. 12 min AMRAP of:  

3 DB snatch high pulls, 3 DB snatches, 3 DB OHS (do all reps on the right)

3 DB snatch high pulls, 3 DB snatches, 3 DB OHS (do all reps on the left)

30 Russian twists (45/25)

Master's Athlete Amy will be coaching today! Woohoo!!

A)  Power clean 1RM - no squishy landing position! Hit the landing and be firm about it. 

B) Back squat - 20min to find 2RM with 2-sec pause in bottom. 

C) 8 min super fantastic core extravaganza! - 1:00 at each station, 2 times through: 1) GHD back extensions w/ 5 second static hold, 2) plank elbow touches, 3) T2B, 4) flutter kick

A) Overhead stability skill work! Including (but not limited to) KB windmills, TGUs, and KB OHS!

B) 3 sets: 6 duck walks forward, 5 OHS, 6 duck walks backwards, 5 OHS

C)  4 rounds: 250m row, 10 (5L/5R) TGU AHAP

Warm-up: (3x3 for all movements, use PVC or empty bar)

1) pressing snatch balance to parallel

2) pressing snatch balance to bottom of squat + 3 sotts press

3) snatch balance (not pressing) to bottom of squat + 3 sotts press

4) snatch balance + 3 OHS

A) Snatch balance - work up to heavy but perfect single **REMEMBER** if your shoulder flexibility does not allow you to deload the bar onto your back safely, don't do it! Ride it down to the floor.

B) Front squat - 5 rounds of :30 max reps at 65% of 1RM, 2:00 rest. Shoot for 10 reps each round and try to stay consistent - even under fatigue!

C) 8 min ascending ladder: 2, 4, 6, 8, 10.. Etc. of snatch grip DL at 105% of your max snatch, and no-push-up burpees. **Make sure your feet are in good landing position on the burpees and jump high!

Warm up: skill work on hip extension/dropping into the landing position

A) High hang clean (from hip) - 3RM

B) Back squat - 5x3@ 80, 85, 85, 90, 90% of 3RM

C) :30 max push-ups, :30 max ring rows, 1:00 rest, :30 max V-ups, :30 max scorpions, 1:00 rest - 3 rounds