Thursday 3.24.16 WOD NOTES

Mobility: 6min

3min each side. 0:00 – 1:50

Dynamic Warm Up: 5min

Strength: 15min

Muscle Snatch (16×1 @ 75%)
**Give 4min to warm up and then complete as EMOM
Give 4min to warm up and then complete as EMOM
Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to the sides so that you can exaggerate the second pull.  The first and second pulls of the muscle snatch are the same as the conventional snatch, however, once your elbows reach their peak quickly turn over the bar keeping the knees and hips fully extended. Do not re-bend or allow the elbows to drop during the lift, pressing out the barbell.
Reinforces the third pull/turn over of the snatch.

WOD: Less than 15min

“Taste The Rainbow”
STOH (135,95,115,75)
Push Ups
Athletes should go fast and struggle to, but successfully complete, unbroken sets.

Cool Down Stretch: None

Instead coach Athletes through the $Out

$ Out

3min continuous
Superman Hold/Roll To Hollow Rock
Coach Athletes through this