First day of a new cycle! This is a 6-week linear progression with position work and pulls from the hang. It is a tough cycle, so get ready!! Warm-up: hamstring mobility, banded PVC pull-backs and position holds x 5:00 A.  3-position snatch (one snatch from the floor + one snatch from above the knee + one snatch from the hip) - 5x1 @ 65% of 1RM snatch B.  Front squat - 1RM in 20min (try to increase from 2/22/16) C.  12min EMOM - odd= 4 DL @ 50% of 1RM DL.  Even= 6 strict hanging leg raises

MAX OUT DAY!! The day you have all been waiting for!!!! Oly class is an open gym today -- meaning it is up to you guys to judge each other and keep each other on track. I highly recommend recording your lifts, help each other out and record for one other. Judge each other strictly but constructively. Come in with a warm-up plan and get ready to push some weight!  A.  25min to warm up to and complete 3 attempts at a 1RM snatch B.  25min to warm up to and complete 3 attempts at a 1RM clean and jerk ***don't start your 3 attempts until you're ready. Once you begin your 3 attempts, there is no going back! Assess and reflect on your recorded lifts and start nailing down goals for the weeks to come. Most importantly, have fun! Lifting is fun, our class is fun (I hope), and you guys are awesome! Get after it!!

I'll be gone until next Saturday (4/30) - be  nice to the other coaches while I'm away! Warm-up: coach's choice A.  Clean and jerk - work up to 80-85% in 25min -- remember those mobility issues you noted on Monday? How are you doing on improving them?? B.  Back squat - 5x3@70% of 1RM. Rest 2:00 between sets and hold the bottom of a Russian Babymaker for :20 during rest period C.  10 minute conversational pace AMRAP (Saturday is max out day so be smart!): 10 KB swings (Russian, 55/35), 10 ring rows, 10 push-ups, 10 V-ups

Warm-up: Burgener warm-up for snatch A.  Snatch - work up to 80-85% in 25min. Take note of any mobility problems you're having and start developing a plan to improve them before Saturday. B.  2 front squats + 1 jerk - 1 set every 2:00 x 5 rounds (we last did this in 3/14. Try to beat your old heaviest set!) C. 100 butterfly sit-ups for time