WARM UP – MOBILITY
Dynamic joint rotations and stretch out.
Hollow / Arch work, beat swing + kipping ttb practice
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Dowel and empty barbell power snatch technique drills.
WOD A
POWER SNATCH
20 min to build to a heavy single or 1RM Power Snatch
If you are new to weightlifting then you can keep in lighter working on technique with sets of 3, and/or scale to a hang power snatch.
WOD B
STAYING POWER
Complete for time:
50 Power snatches (115/85)
EMOM 5 toes to bar
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The workout starts with 5 TTB, then complete AMRAP Snatches in the remaining minute.
Continue with 5 TTB each minute until you have completed 50 snatches total.
10 min time cap, add uncompleted snatch reps to 10:00.
(WOD courtesy of CFNE)
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD sit-ups
15-20/side KB oblique side bends
15-20 Banded face pulls
