20200928

Warmup:

200M Jog

Bear Crawl 30’ and back

Inchworm 30’

Side Lunge 30’

Heel2 Toe 30’

10 Cal Row

10 Huggers

10 Over & Back

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee,  Power Snatch from mid shin

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

3@60%

3@65%

2@70%

 

Sets start every 3 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Start of a new Strength Cycle!  For our Snatch variation this cycle, we’ll tackle a Power Snatch complex. As seen in the video, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep.  With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel.  This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position.  Still ensure your arms are locked out when you catch the weight.

WOD:

4 Rounds For Time:

400m Run

25/20 Cal Row*

40 Walking Lunges

 

*If no row, Sumo Deadlift High Pull (95/65) 1 Rep per Cal

Key to this is just embrace the grind.  Keep a good pace on every piece, and take as little as rest as possible between movements

 

Scaling Options:

Run -> 500M Row -> 2 Min Cardio

 

If doing SDHP, bar weight -> 75/55 -> as needed

 

Walking Lunge -> Air Squats

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Leg Bleeds – 3 Min

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