20191211

S/S/S:

Power Snatch + OHS + Snatch Balance + Hang Squat Snatch

3@75%

2@80%

2@85%

Sets start every 4 min

%s Based on 3 Oct 1RM

Video courtesy of Body By Brando.  Final time hitting our Snatch complex before we re-test our 1RM.  Percentages go up so the time per round jumps stays at 4 min each.  To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  As mentioned before, this movement is a great tool to help with timing your squat snatch.

WOD:

“Helen”

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

 

Compare to 7Nov2018

A re-test from last year.  See if you can beat your old score!

 

Scaling Options:

Run -> 500M Row

KB weight -> 35/26 -> as needed

Pull Ups -> Buddha Pull Ups

 

Cool Down:

Doorway Stretch – 2 min per side

 

Roll out lats

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