20180227

S/S/S:

Snatch pulls

5X5

 

Increase weight ea set

Video and description by Catalyst Athletics.

This will be the pull movement for our cycle.  Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.

 

WOD:

12 Min AMRAP:

20 GHD sit-ups

10 left-arm overhead walking lunges (50/35)

10 right-arm overhead walking lunge (50/35)

 

Scaling Options:

GHD -> Ab mat Sit Ups

DB weight -> as needed

 

Cool Down:

Cobra to Down Dog (slow) x 10

 

Couch Stretch x 2 min per side

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