Thursday, 23 February, 2017
WARM UP – MOBILITY
Dynamic joint warm-up (hip and shoulder circles etc.)
Dowel dislocates / Pre-squat hip openers
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Snatch technique work w/ dowel 4-5 reps each:
muscle snatch
overhead squat
snatch balance
hang snatch
full snatch
WOD A
In 7-8 minutes, build up to a light-moderate set of:
3 x muscle snatch + 3 snatch balance
(Don’t go heavy here, just build on good mechanics and speed under the bar.)
Build to ~50% where you will start WOD B.
WOD B
PAUSE SNATCH + PAUSE HANG SNATCH
One full snatch with a 3s pause at the knee, followed directly by one hang snatch with a 3s pause at or above the knee
Every 90s x 8 sets: 1 x Pause snatch + 1 Pause hang snatch
Sets 1-2: 50-60%
Sets 3-4: 60-70%
Sets 5-8: 70-80%
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Avoid maxing out or getting into weights where technique gets sloppy.
You may choose to power or squat snatch these today. If you are completing the Open WOD on Friday and want to save your legs, you may want to power snatch.
WOD C
1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS
Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.
10-12 min or remaining class time to work up 80-90% of max snatch and complete 3-4 working sets there.
Optional Conditioning
Complete at a steady and consistent pace:
3 x 1000m Row
– Rest 3 minutes between sets
