It as a little over a 1 mile run. So got some running in along with the workout.
I got there very early given it was so close so it gave me a lot of time to speak with the owner and to warm up.
We did some different jump rope work that i had never done before which was good. I had never done a jump where you go lateral versus skipping or even lunging.
Good size class - 10 people
Mobility - Shoulder 5 way
Warm- Up -
Lunges with OHS
SNATCH 5, 4, 3, 2, 1 rest
40kg, 50, 55, 60, 65, 70
ROW 150m for Watts and then rest
460 avg watts
640 avg watts
606 avg watts
543 avg watts - fell off the seat
1 mile run home
The coach was good and identified some things that I could do to clean up my snatch technique. He even took the time to video tape me which he then sent to me complete with cues. That is amazing given I was a drop in. Here is the video Snatch video feedback