Thursday 28 July 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): 2 Power Snatches + 1 Overhead Squat

*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

3 RFT (Invictus 7/17/2015)

Row 500m

10 Power Snatch (RX: 135/95)

15 Box Jumps

20 Pull Ups

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