Snatchy Snatchy
Warm-UP – 10 minutes
3 rounds with an empty barbell of
10 muscle snatches
10 snatch balances
Kneeling wall hip flexor stretch – 2 minutes actively stretching each leg
Technique/Oly – 25 minutes
EMOTM for 10 minutes
2 Snatch Pull at 120% of 1rm
2 Squat Snatch from below the knee at 50% of 1rm (this should be technique driven, it should not be heavy)
10 minute to find a 1rm Squat Snatch with your new found extension
WOD – 20 minutes
5-4-3-2-1
Single Arm Squat Snatch (1.5/1pood)
Muscle Up
Scale to a dumbbell where necessary.
Work on your weakness – If your weakness is ring dips, sub 3 ring dips and 3 pullups for each muscle up instead of subbing bar muscle ups.
I apparently forgot how to snatch today. Stayed at 85# for technical work.
WOD 7:05rx
Forgetting how to snatch was the theme of the day. I’m glad you followed suit.
Way to much going on today to get my squat snatch max 🙁 Snatch -135
WOD- 6:08 Rx
Snatch: 185. Felt absolutely TERRIBLE today.
WOD: 6:42. Those squat snatches got awkward.
Clean and Jerks and some dead lifts, snatch tomorrow than:
5 Rounds of 10 Clean and Jerks 155, 1 legless Rope Climb: 9:29