Thur 1-11-18

General Warm Up 2
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
Bar Muscle-ups (15:00 of progressions)
Step 1: Tight and aggressive kip swing
Step 2: Deep pull (bar to hips with knees up)
Step 3: sit up over bar and press out

Use boxes to practice jumping BMUs, use low barbells on racks to practice unassisted bar dips.

If you have BMUs then go for 30 reps in small sets.

Snatch (10:00 Skill Session )
Bar drills:
20 Snatch Pulls (DL + shrug)
20 Hang Snatches
20 Overhead Squats
AMRAP 18:00
10 Squat Snatch (115/75)*
10 Power Snatch (115/75)
10 Lunges (Front Rack 115/75)
20/15 cal Bike (30/25 cal row if Bikes are full)

scale weight as needed.

* If you cannot squat snatch effectively then replace with power snatch (so 15 power snatches).