[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]Who wants to get Stretchy with Sydney? Coach Sydney will be starting a new class THIS TUESDAY at 4pm that will focus on stretching, mobility, foam rolling and accessory exercises for injury prevention. We hope to see you there! Class day and time may be subject to change based on feedback and popular demand.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Hang squat snatch + squat snatch (no TnG)

Today’s skill work is a barbell complex that starts with the more difficult of the two movements. Deadlift the bar to full extension then lower the bar to above your knees and snatch the bar overhead passing through a full squat.  Follow that with a snatch from the floor, again passing through a full squat. Try to get both lifts in within about 20 seconds so that you are following the hang snatch rather quickly.  This is positional work so we want to practice hitting the same positions in both lifts but the short rest between the hang snatch and snatch from the floor should allow you to test a load that is a bit heavier than you might use in a workout. If you have mobility issues you may find the squat portion of the snatch quite difficult. Make sure to keep your shoulders in a safe position and just focus on a good quality power snatch if necessary. (And get yourself to Sydney’s class tomorrow!)

WOD

AMRAP in 10 Minutes
10 left arm DB overhead walking lunge 50/35 lb
10 right arm DB push press 50/35 lb
20 air squat
10 right arm DB overhead walking lunge 50/35 lb
10 left arm DB push press 50/35 lb
20 air squat

Workout notes

Today’s workout has us doing unilateral work with a dumbbell and alternating arms for consecutive movements. You’ll have a set of twenty reps of lunges and push press to complete prior to setting the dumbbell down and getting through twenty bodyweight squats.  Start with ten lunges holding the dumbbell overhead and then switch arms and complete ten push press.  You don’t need to perform each set of ten unbroken during the workout but you definitely should be able to do that when you are fresh.  Complete the round by starting with opposite arms and finishing off with another set of twenty squats.  If you have overhead mobility issues hold the dumbbell in a front rack position on each side rather than overhead. Your score will be the total number of rounds you complete all eighty reps and any additional reps in an incomplete round.[/vc_column_text][/vc_column][/vc_row]