Thursday May 26, 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

E2MOM for 10 minutes (5 sets): Power Snatch + Hang Power Snatch + Overhead Squat

WOD

Alternating EMOM for 16 minutes (4 rounds)

  • 10 Alternating Kettle Bell Snatches
  • 1 min max effort KBS
  • 1 min plank
  • 10 Burpees

Score = Total KBS

Get after those KBS, do not set that KB down for that entire minute.  Our competitors killed it at the Grizzle Comp hitting 100+ reps without breaking, no excuses this week.  (If you killed it at the comp, step it up and use a heavier KB today.)

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