S/S/S:

Snatch from blocks (top of knee)

2X2@ 70%, 1X2@ 75%

Use 1RM set 15Jun

video courtesy of Catalyst Athletics.

Execution: The block snatch should be performed identically to the snatch except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
Notes: When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power snatch from the same starting height.
Purpose: The block snatch will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter.

WOD:

EMOM for 10 Min:

Odd: 1 Snatch @ 80% of 1RM

Even: 2 Clean & Jerks with same weight

Scaling Options:

Use 75% of Snatch 1RM

X-tra:

50 hollow rocks

50 back extensions (Break up as needed)

Oly Wall Stretch x 5 min

EMOM during – straighten legs for 5 seconds