Warmup

Mobility

Strength

Technique Primer

3 Sets:

1 Pausing Snatch Pull

3 High Hang Power Snatches

Then …

On the Minute x 10 – Power Snatch

Minutes 1-5 – 1 Hang Power Snatch + 1 Power Snatch

Minutes 6-10 – 1 Power Snatch

The technique primer, the intended loading is to be very light, so that we can refine our speed – not just our positions. Think in the area of 30-35% of our 1RM Snatch.

On the pausing snatch pull, pause for a full two seconds at knee level. Check in here to ensure that the weight is still balanced over the heel arch, with our big toe glued to the ground. Common fault here is where that big toe lifts off, causing a rocking motion back forward as we pull past. Finish the pull with an aggressive extension with a shrug, but the arms stay long and loose.

The following three high hang power snatches are from the pockets. Slight bend in the knees, with the torso just slightly over the bar.

On the Minute x 10: Power Snatch

Minutes 1-5 – 1 Hang Power Snatch + 1 Power Snatch

Minute 1 – 60%

Minute 2 – 64%

Minuted 3+4+5 – 68%

Minutes 6-10 – 1 Power Snatch

Minute 6 – 72%

Minute 7 – 76%

Minutes 8+9+10 – Build to a heavy single, based off feel.

Wod

3 rds

10 power snatch 135/95

15 dbell squats 50/35

20 ctb pull-ups / pull-ups