Wear long socks!

Five rounds of:

15′ Rope climb, max reps in 3 minutes

Kevin Montoya: 13, 11, 9, 8, 9.  Candice Ruiz: 8, 7, 7, 6, 5.

Today begins our skill practice sessions with the snatch.  A reasonable goal by the end of these two weeks is to have the Burgener Warm-up memorized, and to understand that the snatch can be defined as the most efficient way to take an object from the ground to overhead in one motion.

  Here is an excellent video of the Burgener warm up, each of the movement breakdowns, and why they are important.  (They are also listed on our whiteboards in the gym.

)  So here are the movements, and the reasons they are important:

Down and Up: creating speed through the middle.

Elbows high and outside:  keeps the bar close to the body.

Muscle snatch: external rotation strength, upper body strength.

Snatch land and snatch drop: footwork, receiving the bar where the bar is.

Congratulations Ben Hopkins! 2nd Place, OC Throwdown 2011.