Tuesday, July 12
Warm-Up
Skill/Strength (20 Minutes)
Snatch Technique
1 Snatch Grip Deadlift + 1 High Hang Snatch (full or power) + 1 Snatch (from ground, full or power) = 1 set. You should be doing about 5-7 sets total.
The object here is to complete all three movements without putting the bar down. The weight should be lite to medium. This should not be hard, it should work technique. Move up in weight only when you have completed two PRETTY sets at the same weight.
WOD
5 Rounds For Time
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squat
Fitness, Performance, Competition:
The weight you choose for this workout will be dictated by the amount of weight you can snatch and/or overhead squat. You should be able to do all sets of OHS unbroken and with perfect form. If you can’t do that, it’s too heavy. If you can DL and HPS but can’t OHS, have a kettle bell handy and do 4 alternating OHS or 4 alternating Turkish Getups.
Pro Tip: Break your rounds up as follows:
9 Deadlifts
Drop and re-grip
5 Hang Power Snatch
Drop, rest and re-grip
1 Hang Power Snatch and 3 OHS.