pic courtesy of AZ Central Sports

Big thank you to the NFL for bringing the Pro Bowl teams to Luke AFB for their practice last Thursday.  Looking forward to a great week of fun with the Super Bowl hitting next Sunday!

A good amount of the Olympic Lifting and Strength potions will be based off of weight used last week.  Please look in your journals to know what weight to use.

Olympic Lifting:

Low Hang Snatch (below knee)
1. 5×2 @ 80% of 2RM

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Strength:

 Snatch Pull
1. 5×2 @ 90% of 1RM

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https://www.youtube.com/watch?v=_IdYjwdwNeY

Video courtesy of Catalyst Athletics.  To do these successful, set up for your normal snatch, go through the first and second pulls.  Don’t rush through.  Move as you would for a regular snatch.  When hitting the top of the second pull, achieve triple extension and shrug up HARD, but don;t camp out at the top.  Just like in normal snatch, you want to hit this high point fast and then quickly drop (with these, instead of dropping under the bar, you are dropping back to your start).

WOD:

30-20-10

Row (Cals)
Alternating KB Snatch (53/35)
GHD Sit Up

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