Thursday Workout: Snatch Wk, 5 Sets Every 3 Minutes

STRENGTH

Option 1: OTM 10 – Segment Snatch Pull* + Full Snatch

* Segment Snatch Pull = Pause at mid-shin, pause above knee, pause in power position, then finish high pull

Option 2:  Every 2 Minutes for 5 Sets – Front Rack Lunge x 10 (5/side) + 3 seated box jumps

If necessary – do seated high jump (i.e. start on box and then do explosive jump straight up in air rather than onto box)

WOD

Level 1

Every 3 Minutes for 4 Total Sets:

• Push-up x 10
• Dumbbell Snatch x 10 (5/side)
• Row x 15/10 cal*

*Men = 15 cal row, Women = 10 cal row

Level 2

Every 3 Minutes for 5 Total Sets:

• Handstand Push-up x 5-7
• Touch and Go Power Snatch (95/65) x 7-10
• Row x 15/10 cal*

*Men = 15 cal row, Women = 10 cal row

Notes: Choose weight on Power snatch that you are able to complete touch and go reps (i.e. NO drop and reset) – if you need to drop the bar to complete the set, go down in weight so you can work on movement efficiency. Scale up if you are able to.  Shoot for having about a full minute of rest or more each round.

Record individual set times and PS weight

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Our End of the Year Party is on December 12 at Boylan from 2-5pm!  RSVP to our Facebook Event HERE.  There will be food, drinks, awards, and it will be an awesome time!