• Teaching Transient & Class Overview
At present is all about refining snatch mechanics below load and layering in fatigue with a high-skill, escalating metcon. We’ll kick issues off with a complete mobility and activation movement to prep the shoulders, hips, and barbell positions, adopted by an prolonged snatch-specific primer to bolster key positions earlier than loading. The lifting piece strikes each 1:15 throughout 12 units, constructing from 70% to 85%+—an incredible probability to groove constant singles and construct confidence throughout a variety. The metcon, “Fibo-Snatchy,” introduces a Fibonacci-style ladder that climbs rapidly in quantity and complexity. Athletes want to remain easy early and handle motion high quality to keep away from redlining earlier than the large units. Encourage fast singles on snatches, early break-ups on chest-to-bar, and regular pacing by means of the burpees. End with elective equipment targeted on shoulder stability and midline management to assist restoration and long-term sturdiness.
weightlifting:
Each 1:15 for 15 minutes.
1 Squat Snatch
2 Units @ 70%
3 Units @ 75%
4 Units @ 80%
3 Units @ 85%+
metcon: “Fibo-Snatchy”
As many reps as potential in 13 minutes of:
1 Squat Snatch, 95/65 lbs
1 Lateral Burpee Over Bar
1 Chest-to-bar Pull-up
1 Squat Snatch, 95/65 lbs
1 Lateral Burpee Over Bar
1 Chest-to-bar Pull-up
2 Squat Snatches, 95/65 lbs
2 Lateral Burpee Over Bars
2 Chest-to-bar Pull-ups
3 Squat Snatches, 95/65 lbs
3 Lateral Burpee Over Bars
3 Chest-to-bar Pull-ups
5 Squat Snatches, 95/65 lbs
5 Lateral Burpee Over Bars
5 Chest-to-bar Pull-ups
8 Squat Snatches, 95/65 lbs
8 Lateral Burpee Over Bars
8 Chest-to-bar Pull-ups
13 Squat Snatches, 95/65 lbs
13 Lateral Burpee Over Bars
13 Chest-to-bar Pull-ups
21 Squat Snatches, 95/65 lbs
21 Lateral Burpee Over Bars
21 Chest-to-bar Pull-ups
34 Squat Snatches, 95/65 lbs
34 Lateral Burpee Over Bars
34 Chest-to-bar Pull-ups
Equipment:
4 rounds for high quality of:
8 L/8 R Chicken Canine Rows, decide load
12 Hip Bridge Dumbbell Pull Overs, decide load
12 Maltese Raises, decide load
