Warm-up/Mobility:
Coaches Choice, 10min
Olympic Lifting:
For the next month or so we will be primarily focusing on Olympic Lifting on Wednesdays. There will be a couple of movements posted that you will need to complete for that day, but you will be required to work within your skill set.
If you have no interest in Olympic Lifting this will be a perfect day to rest. On the flip side of the coin, this will also be a great day to come in and learn them.
The class will typically conclude with some skill work or a short conditioning piece.
1) 3×3 Power Snatch 60%-70%
2) 3×3 Squat Snatch 60%-70%
3) 3×3 Power Clean 60%-70%
4) 3×3 Squat Clean 60%-70%
Warm-up as needed
25min time cap
Work within your skill set. If you are still perfecting the hi or mid hang stick with it. If you are not ready to start squatting under the bar, stick with catching in the power position.
Skill:
With remaining class time
KB Clean and Jerk practice
Hand Stand Holds
Ideally spending 8-10min on each. if there is a large class, 1/2 will start with hand stand holds and 1/2 will start with KB C&J