7pm Lincoln Square Mobility: Focus will be on upper back and shoulders and how proper mobility/stability applies to an efficient wide grip overhead position like the OHS and Snatch.
A. Snatch Balance: 10 sets of 2
Beginners: 10 Sets of 2.
B. E.O.M.O.T.M: 16 Rounds
Odd minutes: Hang Power Snatch + Hang Snatch X 2 (2+1+2+1) 115/75lbs
Even minutes: Lateral Ski Jumps, 30 On/ 30 Off
*We did this complex last week. This week we have added 1 more rep on the Hang Power Snatch. Total 6 reps unbroken. Try to use the same weight as last week and maintain the same intensity and technique!
Volume Work:(V) On all Odd minutes, perform the complex: 2 Hang Power Snatch + 1 Hang Snatch + 2 Hang Power Snatch + 1 Hang Snatch unbroken. On all Even minutes, perform max reps lateral Ski jumps. Rotate between the 2 stations for 16 minutes or 8 rounds at each station.