John Performing the High Bar Back Squat…

Skill Warm-Up: Coach B Warm-Ups:
Up and Down x 10
Elbows High and Outide x 10
Muscle Snatch x 10
Snatch Drops x 10
Snatch Lands x 10
Overhead Squat x 10

When performing the Coach B Warm-Ups, never let the bar come down from Overhead… This is meant for neurological and muscle memory.. It is training you for form and technique, so worked hard at it… This can only better your form and give you practice for your snatch movement… It is key to technique and trains your body in the proper movement and take you through the steps of the snatch… That is why I use it so much for our warm-ups to drill us and to give us practice…

Strength and Skill WOD:
Heaving Snatch Balance 5-5-5
Snatch Balance 3-3-3
Snatch 1-1-1

Met-Con WOD: “Randy”
For Time:
Power Snatches x 75 reps
Men-75 lbs/ Women-45 lbs

VAGABOND NUTRITION: Check to the left of the webpage for the VAGABOND NUTRITON BLOG and the Vagabond Paleo Challenge… You want to see Elite Results and See the most Progress… Take Part in this competitive contest… It will only benefit you in the long run…

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