20170209

S/S/S:

Power Snatch

5X5

 

Increase weight ea set

Video courtesy of Rogue Fitness.  Our snatch variation for this cycle will focus on the Power Snatch.

Big keys here.  Stick the landing!  Land in a solid position with the but back and feet right at shoulder width.  Also, as soon as the bar goes overhead, PUNCH so the lockout happens right when your feet hit the ground.  No pressing out.

WOD:

Partner WOD:

8 Min AMRAP

10 Hang Power Cleans(135/95)

15 Pull Ups

10 Hang Power Cleans

15 Chest 2 Bar Pull Ups

10 Hang Power Cleans

15 Toe2Bar

This is a grip killer!  With this partner WOD, reps are split however the team wants.  Just one partner working at a time.

 

 

Scaling Options:

Hang Power Cleans ->95/65

Pull Ups -> Ring Rows

C2B Pull Ups ->Hang Knee Raise

Toe 2 Bar ->100M plate pinch (25/10)

 

Cool Down:

Banded front rack stretch – 2 min per

 

Roll out forearms

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