1-22-2019

21
Jan

1-22-2019

Skill / Technique Warmup
Coach Ma Drill – SNATCH – Start at Low hang >> High Pull Pause (3sec) >> Drop under into the receiving position (bottom of the snatch) hold 3 Sec… 3 x 5 (use PVC)


Snatch Balance (3 x 5) (start with 45/35…Climb ea set)


Skill WOD
“Annie” (11Min Cap)
50-40-30-20-10
Double-Unders (Singles x 1.5) (75-60-45-30-15 Singles)
Sit-Ups

Skill Practice @ end of class
Skill: 10 EMOM (30wrk / 30rest) (5rnds)
Ring Stability + TTB
Even: Ring Hollow Hold (30wrk / 30 Rest) S: Matador or box hold (top of Dip w/ hollow pos.)
Odd: 5-7 TTB for Adv/RX (S: 3-5 TTB attempts or Kipping practice)