Thank You, Law Enforcement

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"

B) Skill Transfer Exercises Snatch
3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength
Snatch Pull + Panda Pull + Snatch (3×1+2+1)
From the Ground DRIVE THROUGH FEET, BEGIN EXTENDING LEGS AND MAINTAINING A STRAIGHT PATH FOR THE BARBELL – MAKING SURE IT DOESN’T STRAY TOO FAR FORWARD. AS THE BAR PASSES KNEES, THE BARBELL IS GUIDED INTO THE HIPS WHILE THE KNEES QUICKLY COME BACK UNDERNEATH THE BAR. THE LEGS DRIVE UP WHILE SIMULTANEOUSLY PULLING. + Panda Pull
ARE SIMILAR TO HIGH PULLS WHERE THE BARBELL REACHES THE CHEST AREA, BUT ALSO WHILE BRINGING THE TORSO BACK DOWN WHILE THE BARBELL IS BROUGHT UP SIMULTANEOUSLY + Snatch

Pre-MetCon Warm-up
Warm-up
3 Rounds
200 M Run/Cardio
3 Barbell Deadlift
3 Behind the Snatch Grip Push Press

Metcon
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Strength
Front Squat (1×3)
find heavy x 3

Gymnastics
Metcon (AMRAP – Reps)
% of 1 RM for Strict Handstand Push Up

3 sets @30%
–rest 30 seconds between sets–
—rest 2 minutes–
2 sets @35%
–rest 30 seconds between sets–
—rest 2 minutes–
1 sets @40%

*Scale: Box Handstand Push Up

[The % is based off of week one Strict Handstand Push Up number only, NOT the combination of strict and kipping].

—rest 2 minutes —
2 sets @ 30% Kipping Handstand Push Up from week one testing numbers

*Scale: Instead of kipping complete 2 sets max effort Handstand Shoulder taps off box or against wall

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