Today will focus around the snatch. Take your time with each attempt and really stress form. Teach your body how to do it right, so when its under diress, it will do what you programmed it to do.
Warm Up:
HSPU- 5 sest, First set being max reps, last 4 will be sets of 3/5/7 unbroken reps. Use this time to also work on Kipping HSPU or Handstand walks as well.
* If you do not have HSPU, take 20 minutes to work of technique and progression. Get comfortable kicking up to the wall and holding a stable midline.*
SWOD:
Snatch- Work up to a heavy single. No more then 6 attempts. * These are full squat snatches*
OHS- Work up to a heavy triple. Focus on midline stability.
Muscle Endurance:
Every minute on the minute for 10 minutes perform-
6 alternating pistols
6 ring dips
WOD:
15-12-9 reps for time:
Power Snatch 115/75
Bar facing burpees
HSPU: 15, 10,10,10,10,10
ReplyDeleteSnatch: 175,185,195,205,210, fail at 215
WOD: 5:21, 115# did not do "games style" jumps over the bar... Hey! I did t know.... Haha
HSPU- 12,7,7,7,7
ReplyDeleteSnatch- worked up to 205lbs
OHS- 175lbs
WOD- 6:49