20190725

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatch

3@75%

2@80%

2@85%

Sets start every 3 min

 

%s Based off 22May 1RM

Videos courtesy of The Shrugged Collective.  Last time hitting our Snatch Complex before we re-test our 1RM.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (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 go up one last time this week.  Make each rep perfect!

 

WOD:

“Elizabeth”

21-15-9:

Squat Cleans (135/95)

Ring Dips

 

Compare to 7Apr2017

Another Benchmark WOD for us to knock out!   Been a while since we have seen this one (7Apr2017), so good time to check if your fitness has improved!

 

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> 75/55 -> as needed

Ring Dips -> Stationary Dips -> Box Dips

 

Cool Down:

Couch Stretch – 3 min per leg

 

Tricep mash on bar – 1 min per side

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