WOD – 010719

1. warm up

  • 10 passthroughs + ohs
  • shoulder mobility
  • 10 ring rows
  • 10 ohs (empty bar)
  • stretch

1 x 3 :

  • high pull + muscle snatch (hip)
  • hang power snatch + ohs
  • power snatch

2. snatch –

3-4 sets of  :  build to 70% of max snatch

  • high hang snatch + hang snatch (above knee)

6 x 1 @ 75% of max snatch

*goal of over the course of the next few weeks is improve squat snatch technique & flexibility.

  • For athletes who struggle with OHS position, this is the time to work on positioning.  The goal is to first reach full ROM in the OHS in order to achieve the ability to perform a squat snatch.  (Acquire new attributes)
  • For athletes who can squat snatch this is the time to improve your technique.  Focus on the %, and goal of hitting 6 clean reps at that specific weight.  Record your lifts and how you feel on each one, think of what felt off and what needs improvement.

 

for time (15-min)

  • 9  – 6 – 3 : ring muscle ups
  • 9 – 12 – 15 : power snatch (155/105)

 

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