3 Rounds
200 Meter Run
10 Arch to Hollow
5 Cubans
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Snatch Balance (1/2 Squat)
3 Hang Power Snatch


10:00 for skill work and progressions.

Quick Feet
Maintain tension! A great example of tension not being maintained is when athletes have to double kip. This double kip is a result of a passive return of the legs after the toes hit the bar. Instead of letting gravity bring the legs down, return the knees back down to the chest and drive the feet down and back. This will produce a tense arch position and help maintain rhythm in the kip.

Eyes Forward
During the kip, it is common to see athletes look down towards the ground in the arch position and up at the bar when trying to make contact with the feet. Looking down will limit the size of the kip and restrict breathing. While looking up actually further opens the angle that must close to make contact. Looking straight ahead throughout the whole movement will help make these reps more efficient.

Movement Prep
10 Scap Pull-ups
5 Kipping Swings
3 Knees to Chest
3 Toes to Bar


Metcon (Time)

4 Rounds:
15/12 Calorie Row
15 Toes to Bar
9 Hang Power Snatch (95/65)

Cool Down/Mobility

10 Thoracic Openers
1:00 Childs Pose
4-Way Forearm Stretch (30 seconds each way: fingers forward, to the side, toward you, and top of hand down).


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