Southie Garage Games Prep!!!
Skills Review:
- Clean and Jerk: feet and hand position review. Transition from the Clean to the Jerk.
- Squat Snatch Review: Performing under fatigue. How to prevent breakdowns in form.
- General tips on strategy for the Southie WOD's.
Training:
A. 8:00 to build to max load in the following barbell complex...
- 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead (hands must be in contact with barbell during the entire complex)
- Rules:
- The athlete will start with an unloaded barbell. At '3-2-1...Go!' the athlete will load their barbell with the desired weight for their first attempt. Collars must be used.
- For the Power Clean, each rep starts from the ground. The clean must be received with thighs above parallel (i.e. - not at squat depth). Split Cleans are allowed. The athlete must return to a full, locked out, standing position at the end of each rep for it to count.
- For the Front Squat, the athlete must reach full squat depth with the crease of the hips below the knees for the rep to count.
- For the shoulders to overhead, the bar may be pressed, push pressed, push jerked or split jerked. Each successful rep ends with arms and legs fully locked out, feet together.
B. Squat Snatch: 3 Reps every minute on the minute for 10:00. All reps touch and go, from the floor
- Southie competitors will use their prescribed weight for the competition according to the Rx or scaled division. Scaling is the following...
Rx Division = 115# (M), 75#(F)
Scaled Division = 75# (M), 45# (F)
C. With the remaining class time: Open Gym! Work on your weaknesses, work with a coach and get video critique, work mobility, etc.
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