Strength:
Front Squat
3-3-3-3-3 (plus 3 warm up sets of 5 reps)
WOD:
AMRAP 10
1-2-3-4-5 Power Snatch (135/95)
2-4-6-8-10 Ring Dip
*Continue adding 1 power snatch and 2 ring dips until time is done. Score is total reps.
Let’s go ahead and work on some front squats today! Three warm up sets of 5 reps and then 5 working sets of 3 reps. Depth and form are far more important than the amount of weight. Make sure that you start with a good front rack position. Elbows nice and high with that barbell resting on your shoulders. If you need help with this position, try a loose grip on the barbell. You only need a finger or two on the bar, it should be resting on your shoulders for support.
Then, we are going to put 10 minutes on the clock. You are going to work on power snatches at a heavier weight (135/95). This can be a pretty heavy weight for people, make sure to scale properly for your ability. It is a strength day, so it should be heavier than usual, but you do also need to be able to get that weight overhead, and for multiple reps, AND with good form. Remember you will be tired and you need to do these reps well to not only avoid injuries but also to gain good muscle patterns.
We are also going to work on ring dips today too! Your Coach is going to show you a few different ways to work on them today if you need to modify. We want to work on that ring dip strength while also working on that full range of motion.
