WARMUP
## 1 Minute
Easy Row
PVC Straight Leg Swings (30 Each Side)
PVC Overhead Squats
## 45 Seconds
Moderate Row
PVC Pass Throughs
PVC Overhead Squats
## 30 Seconds
Faster Row
PVC Lat Stretch
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
## ABMAT SIT-UPS
### Movement Prep
30 Seconds Slow AbMat Sit-ups
## MUSCLE SNATCH & POWER SNATCH
### 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
Strength- MUSCLE SNATCH
* 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
## 1 Round
100 Meter Row
5 AbMat Sit-ups
2 Power Snatches
*Performed with Opening Weight*
WOD
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 Rounds
