PRACTICE – UB PULL

Intention: Zone 2 training + strength endurance with an UB Pull focus.

Prep: See whiteboard + russian twist x 20, slow mountain climber x 10, calf pumps x 20

10 min – technique/KB practice for snatch – and clean  
**Coaches please watch both videos to get familiar with coaching both the snatch and the clean, the snatch is for intermediate/advanced clients and the clean is more for the beginner. Both videos give great instructions for beginners. The clean is also better for those that are not going overhead with weight. Its important to keep the weight light while learning technique.

A1) strength endurance circuit – AMRAP 10 – 4 people
**coaches split the class into 2 groups, have half on A1) and half on A2)

– Rope Sled Pull (65kg) – hand over hand / timer for other stations / 1 length

 – Med Ball Side toss (change every 5 reps) 

– Alt SA DB Snatch (or clean and press or Plate GTOH)

– Split Stance Iso hold, alt. leg each round (lower = harder) 

REST 5 min – teams switch

A2) Zone 2 – AMRAP 10 – 4 people
Nasal breathing only!
alternate machines every minute, no rest

– Rower Erg
– Ski Erg

REST 5 min

C) Finisher – 30s each / no rest x 3 round (6 min)
– Diamond Leg Lifts 
– Glute Bridges
– Glute Bridge Pulses
– Superman hold