Thursday March 31, 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 – power snatch

Strength

Snatch Complex: Snatch Deadlift + Hang Power Snatch + Overhead Squat = 1 rep

E2MOM for 16 minutes

*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

7 minute AMRAP

8 Hang Power Snatch (95/65)

16 Wall Ball (20/14)

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