20190711

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatch

4@65%

3@70%

3@75%

Sets start every 3 min

%s based off 22May 1RM

Videos courtesy of The Shrugged Collective.  Third time hitting our Snatch Complex.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (as seen in video one).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in video two).  If you can hold onto the bar through the whole complex, great!  If you need to drop, do it between the Power Snatch and Hang Snatches.  The %s stay the same this time, but reps go up, so the time per set is increased.

 

WOD:

For Time:

1K Row

25 Power Snatch (95/65)

500M Row

15 Power Snatch (115/80)

250M Row

5 Power Snatch (135/95)

As your row distance and Power Snatch reps drop, your Power Snatch weight will increase.  Look to make three jumps today!

 

Scaling Options:

Row -> 750/350/200M respectively, on Ski Erg

Bar weight -> as needed, but aim to make 3 jumps in weight

 

Cool Down:

Banded OH stretch – 2 min per side

 

Roll out posterior chain – 2 min

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