Happy Birthday to Coach Rebecca!! 🥳
WEIGHTLIFTING TECHNIQUE / PRIMER FOR WORKOUT
10:00 EMOM
Minute 1: Snatch
Minute 2: *Chest to Bar Progressions
*Snatch
1 Snatch Lift Off
1 Slow Pull Power Snatch
2 Squat Snatch (As Quick Singles)
*Chest to Bar
Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows
Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)
Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)
Set 4: 3-5 Chest to Bar Pull-Ups
Set 5: 3-5 Chest to Bar Pull-Ups
CLASSIC CONDITIONING TRIPLET- “THE PIT”
For Time
10 Rounds
5 Chest to Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch
5 Bar Facing Burpees
Barbell: 135/95lb
SCORE 1: For Time
For Rounds + Reps (TIME CAP)
