Weightlifting Technique

5 x 3 Tall Snatch
Weightlifting

On 2mins x 6

1 Power Snatch + 4 Overhead Squats
CFO Class: Strength

Unilateral, Static

3 sets
16 Alternating Strict Dumbbell press
6/6 Single arm Dumbbell rows
16 Medball push-ups
10 Prone GHD Angels

Working back and forth today between unilateral and static movements again this week coming to an end with our strength bias cycle. Our last unilateral, stability training had a general focus on lower body pull and push with some shoudler stability. We are flipping that around today with a general focus on upper body pull and push, with some post chain stability. These movements are intentional and we want to see athletes moving well, there is no scoring, so the goal and the benefit lies in the quality in which we are moving.
CFO Class: MetCon

As many rounds as possible in 15mins of:

5 Deficit Handstand push-ups 8/6″
10 Dumbbell box step overs

Male: 2 x 50lbs, 24-in. box
Female: 2 x 35lbs, 20-in. box

Most of us will have a similar approach to this workout, we are looking for athletes to hit the hspu unbroken and hit the cruise control on the step overs, however both of these movements will be larger efforts. The step overs will be the biggest grind to this workout, with the hspu making for the biggest challenge. Athletes should time and guage how we feel during our wod prep in order to give a better idea of what to expect during this workout especially with movements that we are not as familiar with. Pracice makes better.
Conditioning

3 rounds
3min Row @ RPE 7
2min Bike @ RPE 8
1min Ski @ RPE 9/10
Midline Accessory

3 sets
8/8 Landmine rotations
20s L-sit hold