11 Mar 2017 – Open 17.3 Strategy & Skills Prep

OPEN 17.3 STRATEGY & SKILLS PREP

Mobility & Warm-Up  
3 rounds:
10 Mountain climbers
5 Bootstraps
10 Squat thoracic rotations
5 Squat pass throughs

A) Snatch Skills
A1) 20 Overhead squats with 3 second pause
- Work depth and position
- Rest as needed

A2) 6-8 sets:
3 Muscle snatch
3 Overhead squat
3 Snatch balance
3 Snatch
*Add light load every 2 sets only if you are receiving snatch balance and snatch in the bottom of the squat

B) EMOM x 12 Minutes
Minutes 0-3 @ First bar weight
- Perform 4 drop and go reps
Minutes 4-7 @ Second bar weight
- Perform 3 drop and go reps
Minutes 8-11 @ Third bar weight
- Perform 2 drop and go reps
*No power snatch + OHS is allowed
*You CANNOT 'ride' the bar down

MOBILITY DRILL OF THE WEEK