April 5, 2018

 

WARM UP:

3 rounds:

  • Jog to the end of the gym and back
  • 10 banded good morning
  • 10 push ups
  • 10 overhead pass thrus with dowel
  • 10 banded pull aparts

Warm up your full snatch from high hang, hang and ground

 

b) Technique work:

3 Position Snatch: 

  • 3 sets @ 60-65% of High Hang Snatch + Hang Snatch + Snatch

Rest 2 minutes between sets

Then,

  • 3 sets @ 70-75% of: Power Snatch + Hang Snatch + Snatch

Rest 2 minutes between sets

 

c) Snatch grip pulls:

  • Increase weight to 90% and do 3 sets x 2 reps

Then,

  • Increase to 100% and do 3 singles

Rest 1 min minimum between all sets above

Posted in WOD