(Mobility/Other Skill/Medium Metcon)
Movement Prep: (5 Min)
Warm-up: 2 Rounds... (10 Min)
10 Stationary Lunges
10 Goblet Squats
10 American Swings
10 Hanging Shrugs/Kip Swings
Skill: (10 Min with introduction)
NOTE: Many people have a slow squat when wall-balling. This is appropriate for beginners as they learn their squat mechanics, but once those are developed, the deceleration of the ball on the way down will cause extra work to be done. In addition, if you can get some "bounce" out of the bottom (without losing position) you will capitalize on the stretch-shorten cycle of your muscles and add some power to your upward motion. Don't spend too long on this peice, but have folks with decent squats working towards a faster cycle time in and out of the hole. For those still working on their technique you can give them a very light ball and see if they can work towards hitting a higher target with accuracy.
Workout: 6 rounds (30 Min with Snatch instruction and setup - 15-20 Min for workout)
15 Wall-balls (20/14 @ 10')
12 Power Snatch (95/65)
NOTE: To gauge weight for athletes this should be something that they can go a few rounds unbroken with. NO SINGLES ALLOWED. If it takes them more than 3 Minutes for the first round they need to scale further.
Low and light, Ring Rows, empty bar