Wednesday 7.24.19

GROUP PREP:

With an Empty Barbell:

10 Behind the Neck Snatch Grip Push Press

5 Pause Overhead Squats

5 Snatch Balance- Power Position

5 Snatch Balance- Full Squat

5 High Hang Snatch- No Dip

5 High Hang Snatch

5 Hang Snatch

5 Snatch

STRENGTH:

Squat Snatch (25 Minutes)

1-1-1

then…

3 sets of 2 @ 75%

*Work up to a heavy single for the day.  This is a full squat snatch.  After you hit your heavy single, drop the weight to 75% of what you hit and do a 3×2 all at the same weight.  Focus on technique and footwork.  Drop the bar between reps.

WOD:

10 Minute AMRAP:

30 Ab Mat Sit Ups

10 Squat Snatch (135/95#)

*Just move through this workout.  The snatches should be singles.  Focus on keeping the bar close to your body.  We’re working on strength in our pull.  Speed off the floor in the pull.

**Scale by weight first, then to Power Snatch or Hang Power Snatch

OPTIONAL ACCESSORY:

Superset –

3 sets of max unbroken toes to bar (or 10 toes to bar working on form)

2 sets of 30 Banded Tricep Pull Downs

2 sets of 10 Partner GHDs