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November 9, 2018

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Please note!

Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday.[/text-with-icon][vc_column_text]

Skill

Snatch

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For today’s skill work we are working up to a strong effort snatch for the day.  The  snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. The squat snatch is the most efficient way to get a big weight overhead but if mobility is an issue for you that can be difficult! Consider a power or split snatch  for today’s skill work if you are mobility issues.  Regardless of how deep into a squat you can go with a barbell overhead, the mechanics of the lift are essentially the same.  Pull the bar from the floor under control with your hips low and your back angle fixed, after the bar passes your knees aggressively drive the bar upward with vertical hip drive and drop into the deepest receiving position you can muster prior to standing up.

WOD

AMRAP in 10 minutes

10 Weighted step ups 32/24 kg 24/20″
5 Burpee box jumps 24/20″

Workout notes

This workout is a short couplet of two very difficult movements.  Step ups and burpee box jumps seem simple at face value but stepping up to a box with weight takes a lot of mobility as well as strength.  Be conservative and scale to a box height and weight that allows you to maintain clean and consistent movement.  Burpee box jumps pose an additional challenge.  We’re encountering a low number of reps in each round which gives you the opportunity to practice moving quickly.  The most difficult burpee will be one where you quickly shoot your legs back and snap the hips closed prior to springing up to the box.  If you are ready for the challenge start there rather than stepping back and stepping forward.[/vc_column_text][/vc_column][/vc_row]

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