WARM UP – MOBILITY
Full body dynamic joint warm-up + Red band shoulder activations
Dowel dislocates and Thoracic rotations/openers
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Power snatch technique drills with dowel and/or empty barbellWOD A
POWER SNATCH
15 min to build slowly to a heavy single Power Snatch
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The goal here is to prep and prime the movement for WOD B, so avoid a bunch of failed or sloppy reps.WOD B
SNATCHATHON
Complete for time:
2 rounds of:
12 Bar facing burpees
12 Power Snatches 95/65
2 rounds of:
10 Bar Facing Burpees
10 Power Snatches 115/80
2 rounds of:
8 Bar Facing Burpees
8 Snatches 135/95
2 rounds of:
6 Bar Facing Burpees
6 Power Snatch 155/110
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15 min time CAP: add uncompleted reps to 15:00
Scale loading so that you have room to build from round to round as the reps decrease.
Those newer to Snatching/classes, scale to hang power snatch and keep the weigh light across the full workout
