• 08/20/13

    Great Job on 13.2! Many PR’s since we last did it during the open. Today we are working on Snatches
    Foot work and speed under the bar are key. Pay attention today it will go a long way in making you a better lifter.

    [youtube http://youtu.be/hVTYRjSDyC4]

    Warm-up
    Junkyard Dog warm up
    Burgener Warm-up
    1. Down and up
    2. Elbows high and outside
    3. Muscle Snatch
    4. Snatch Land
    5. Snatch Drop
    6. Hang Power Snatch

    Skill
    Snatch skill:
    Setup
    Breathing
    Bar Path
    1st, 2nd, 3rd Pull

    Strength
    A.)15 Min to find 1RM Squat snatch
    B.) Snatch technique/ Power Snatch

    WOD
    Metcon (No Measure)
    EMOM 10 Minutes
    @ 70% of 1RM from above

    Even 0,2,4,6,8
    3 position Power snatch
    High hang, Top of knee, Floor
    working top to bottom

    Odd 1,3,5,7,9
    1 x High Pull, 1 x Squat Snatch
    3 x OH Squats after Squat Snatch

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