Thursday March 17, 2016

Snatch Review

Click to access 53_06_Burgener_Warmup.pdf

Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

Starting from the hang (just above the knee)

3 – pop/shrug

3 – pop/shrug/high pull

3 – pop/shrug/high pull/bar overhead (muscle snatch)

3 – overhead squats

3 – snatch balance

3 – squat snatch

Strength

Power Snatch: E2MOM for 10 minutes (5 sets), 5 reps

Working basic snatch form from the ground if you have attending at least 2 prior classes with the snatch. If you’ve been doing the snatch for a while now, challenge yourself to do these 5 reps touch’n’go.

*Until newer folks have good form, start from the hang position. Watch for curling the bar and for catching it with an arched back.

WOD

20-16-12-8-4

Alt Kettlebell Snatch (20 = 10/arm)

Burpees

REVIEW

16.4 – review movements and work the skills

  

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