Super Snatch Saturday

Mar 13th, 2021

Category: Uncategorized

Super Snatch Saturday

Lindsay

Schedule Update 
Daylight Savings is This Sunday – Don’t forget to set your clocks one hour ahead for Sunday’s Class!

Warm-up
30/20 Calorie Bike

Then

10 – 8 – 6
-BB Snatch High Pulls*
-PVC or Barbell Sotts Press**
-BB Roll Out

*Round 1 – Pockets
Round 2 – Top of Knee
Round 3 – Mid Shin

**Last Round – Front Rack Sotts Press

WOD
At 0:00
30 Power Snatches 95|65
40|30 Calorie Bike
30 Toes to Bar
30 Thrusters

At 14:00
20 Power Snatches 115|75
30|20 Calorie Bike
20 Toes to Bar
20 Overhead Squats

At 24:00
10 Power Snatches 135|95
20|15 Calorie Bike
10 Toes to Bar
10 Back Squats

Level 2- 75|55, 95|65, 115|75
Level 1- 55|35, 65|45, 75|55
ADV -115|75, 135|95,155|105

*Coaches NoteFirst set of snatches should be light enough that you could do 3 sets max.

MOD WOD
At 0:00
30 Power Snatches 95|65
40|30 Calorie Bike
60 Sit-ups
40 Back Rack Lunges

At 14:00
20 Power Snatches 115|75
30|20 Calorie Bike
40 Sit-ups
30 Back Rack Lunges

At 24:00
10 Power Snatches 135|95
20|15 Calorie Bike
20 Sit-ups
20 Back Rack Lunges

Level 2- 75|55, 95|65, 115|75
Level 1- 55|35, 65|45, 75|55
ADV -115|75, 135|95,155|105

Extra Work
21 HSPUs
3 Rope Climbs
15 HSPUS
3 Rope Climbs
9 HSPUs
3 Rope Climbs

ADV – Strict & Legless

Scale to dumbbell strict press and 3-2-1 climbs or 12-9-6 Strict Pull Ups