EIGHTH BRO SESSION ANNOUNCEMENT

Since this week's bro session is going to involve a lot of snatches let's review some tips to improve your execution of this highly technical exercise. 

1. Make sure you focus on and emphasize the development of correct technique with the full snatch before utilizing this movement frequently during high rep workouts. 
2. Consider using dumbbells and kettle bells for high rep snatch workouts while still developing your technical proficiency with a barbell.
3. Keep in mind that the mechanics for the snatch will be different at high rep counts done for time. The farther away from your 1 RM the load is the more this variation is acceptable.
4. Get comfortable being uncomfortable. Address your mobility needs regularly and vigorously. Tight joints -- especially the ankles, knees and hips -- will make your execution very difficult.
5. Make sure you know what the correct setup looks and feels like and practice it regularly. If the setup is bad then your execution is guaranteed to be bad. Watch videos, study pictures, get regular coaching feedback and even get yourself videoed so you can see for yourself.
6. Make the snatch a cornerstone of your training. Everyone, from the voice to advanced weightlifter, will need to revisit the basics from time to time.

Now that we've got that covered let's get down to the nitty gritty of this week's workout:

Part #1

Deadlift:

• Work Up to a heavy set of 7
• Make small jumps and do 7 for every set

Shoulder Complex:

• Work up to a heavy set of:
• 3 Press
• 5 Push Press

Part #2

Different Version of 13.1

AMRAP30

• 200 Double Unders
• 30 Snatches 75#/45#
• 150 Double Unders
• 30 Snatch 95#/65#
• 100 Double Unders
• 30 Snatches 135#/85#
• 50 Double Unders
• 30 Snatches 165#/105#
• 25 Double Unders
• Max Reps Snatches 185#/135#

Part #3

2 Sets

Max Reps Push Ups


WOD DATE AND TIME: SUNDAY DECEMBER 28th at 1:00pm