I hope that the advice we are giving you guys for warm ups is hitting home and you are taking it to heart, getting more out of your hour+ with us each day.
If you need help with something make sure to ask a coach, that's why we are here. Below is a video of what would have turned into forward roll/forward flop practice for me if Kait hadn't intervened. By the end of the session I was hitting these for 45 second holds without any problem.
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30 second Pull Up Bar Bottom Hang (grip as close as possible with straight arms)
20 Band Pull Aparts
5 Squat Thoracic Rotations (each side)
30 second Snatch Grip Overhead Barbell Hold
With empty barbell:
5 Snatch Lift Offs (How is your positioning?)
5 Snatch Pulls (How is your timing? No arm pull.)
5 Power Snatches (How is your bar path?)
30 second Overhead Squat Hold (How is your depth and stability?)
5 Snatches w/ pause above knee (Are you initiating your pull with your hips and shoulder shrug?)
5 Full Snatches (Can you put it together with some speed?)
Full Snatches with 3 second pause above knee:
30 Chest to Bar Pull Ups
30 Push Ups
30 Overhead Squats (95/65)
30 Pull Ups
30 Push Ups
30 Overhead Squats
200m run, foot drills, duck walk, inch worm, 10 x leg swings in each direction, 10 x boot strap
4 rounds of: 60m farmers walk, 1 min hollow hold, 10 push up
4 RFT: 25 wall ball, 8-8 KB high pull (46/26), 200m run