A. 3 Muscle Snatches
Build to Moderate Set of 3
B. Four Square
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches
*Athletes Build in Weight Over the 5 RoundsScoring: Not Scored
## 1 Minute
Easy Row
PVC Straight Leg Swings (30 Each Side) [Video](https://youtu.be/foyEIeygllk)
PVC Overhead Squats
## 45 Seconds
Moderate Row
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Overhead Squats
## 30 Seconds
Faster Row
PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)
PVC Overhead Squats
## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
# TEACHING (12:00 – 20:00)
## ABMAT SIT-UPS
### The Shoulders
The AbMat is used so that the abdominal muscles can full flex and extend, which doing sit-ups on the floor does not allow for. Although we are moving through fast intervals today, let’s focus on preserving the full range of motion in order to reap the full benefits of the movement. Focusing on the shoulders can usually help here. In the bottom, touch the shoulders to the floor behind you. At the top, the shoulders should finish forward of the hips.
### Movement Prep
30 Seconds Slow AbMat Sit-ups
## MUSCLE SNATCH & POWER SNATCH
### Elbows High
We'll focus on the elbows for the Muscle Snatches and Power Snatches today. In order to maintain proper mechanics in both movements, we want to make sure the elbows track high and outside. It is common, especially in the Muscle Snatch, for the elbows to drop below the shoulders as athletes try to press the weight overhead. Thinking of this movement as a High Pull + Turnover can help keep the action of the elbows looking good. ***See the Daily Video for a visual of today’s Snatch and Muscle Snatch Teaching Points.***
### Elbows Close
The elbows should track high enough for a good turnover, but also stay close enough to the body to ensure an efficient vertical bar path. Letting the elbows and barbell swing away from the body makes for a less ideal path and a more difficult receiving position overhead. Watch athlete’s elbows from the side and see if they are high and outside (good) or low and forward (not good).
### Movement Prep
*With PVC Pipe:*
30 Seconds Elbows High and Outside
30 Seconds Hang Muscle Snatches
30 Seconds Power Snatches
*With Barbell From Mid-Shin:*
5 High Pulls
5 Muscle Snatches
5 Power Snatches
# MUSCLE SNATCH (20:00 – 30:00)
* Athletes will have 10 minutes to build to something moderate for a set of 3 Muscle Snatches
* Since the goal here is mainly technique, there is no need to complete these as touch and go reps
* Athletes can reset of the floor to maintain quality of movement
# PRACTICE ROUND (30:00 – 35:00)
## 1 Round
100 Meter Row
5 AbMat Sit-ups
2 Power Snatches
*Performed with Opening Weight*
# STRATEGY + WOD (35:00 – 60:00)
## PLANNING WEIGHTS
* The first thing athletes should do is plan out the weight jumps they are looking to make during the workout
* Having extra plates ready next to the bar makes for smooth transitions
* Again, let's aim to start in the 60% range and build from there
## WORKOUT
* Although there is no score for time, we get the most bang for our buck by going fast on the row
* Let's try to hold a good speed, but one that is also realistically sustainable over the 5 rounds
* After the row, the sit-ups are are a minor speed bump before the 3 barbell reps
* Once at the barbell, moving well is more important than moving fast
* If each movement was assigned a speed, it would be this:
* **Row:** Fast
* **Sit-ups: **Moderate
* **Snatches:** Slow
* With the power snatch being a more complex movement, good technique makes for much easier reps
* Take your time and try to execute the 3 lifts to the best of your ability
# COOL DOWN
## Lats Foam Roll:
1-2 Minutes Each Side
## Upper & Lower Back Foam Roll:
1-2 Minutes
## Quads Foam Roll:
1-2 Minutes Each Side
C. Cool Down
## Lats Foam Roll:
1-2 Minutes Each Side
## Upper & Lower Back Foam Roll:
1-2 Minutes
## Quads Foam Roll:
1-2 Minutes Each SideScoring: Not Scored