Power Snatch and EDT
Announcements:
1) We’ve had a few folks step up and offer to judge and they had some great questions. The first was about judge training, which I’ll do on Wednesday night before the competition at 730pm. I know that’s pretty late, but it’s the best possible time. The second was compensation… I can give you a t-shirt and maybe buy you a beer? It’ll make you look official and tastes like beer. And there’s also a beer! The third question was when to get there for the competition and how long would it last? I’d get there at 8am for judge’s check in and then I wouldn’t make any plans before 3 or 4 in the afternoon.
Main Class
A. Warm-Up
   Row 500m
   +
   4 RoundsÂ
   10 Ring Rows
   10 Push Ups
   10 AbMat Sit Ups
   10 KB Swings
   +
   Power Snatch movement progression
B. Skill: Power Snatch – use an easy weight to execute these movements; don’t build
   Hang Snatch High Pull + Hang Power Snatch – 5 x 1+1
   Snatch Pull – focus skill work on how to get around the knee and rebend
   Snatch Pull + Power Snatch – 5 x 1+1
C. Strength
   Power Snatch – 5 x 2, building to a solid weight
   Overhead Squat – 5 x 3, building to a solid weight
D. WOD:
   EDT – no specific rep quantities are listed, so you self-select your rep
         range so that you can continuously move. Do big sets at first andÂ
         whittle them down as you fatigue. Rest as little as possible.
   12 min AMRAP
   Ring Dips/Push Ups
   Strict Pull Ups/Ring Rows
E. Post-WOD
   Abs!! Coach’s choice if there’s time remaining
Beginners Class
Warm-Up
  12 min x
  15 Jumping Jacks
  15 Mountain Climbers
  15 KB Swings
  15 AbMat Sit Ups
  15 Barbell Hang Muscle Snatch – empty barbell
Skill: Clean – stay at an easy weight and develop skill
  Hang Jump Shrug + Hang Power Clean – 5 x 1+1
  Hang Power Clean + Front Squat – 4 x 1+1
  Hang Clean – 3 x 3
Strength:
  Front Squat – 5 x 3, building heavy
  Clean Pull – 4 x 3, building heavy
WOD:
  4 x 500m Row, as fast as possible, full rest
