Warmup

SNATCH PRIMER ( always 😛)

4 Sets:

3 Muscle Snatches

3 Behind the Neck Push Jerks (Snatch Grip)

3 Pausing Overhead Squats

Set #1 – 35% of estimated/current 1RM Snatch

Set #2 – 40% of estimated/current 1RM Snatch

Sets #3, 4, 5 – 45% of estimated/current 1RM Snatch

Muscle Snatch – Video

The muscle snatch trains the turnover of the movement.

Just as the name implies, our aim is to muscle the bar overhead. Triple extension takes place, but there is no “re-dip” beneath the bar (resulting in a power snatch).

Inside this movement today we can focus on the bar path, keeping close to the body, along with the turnover speed and precision to finish overhead.

Behind the Neck Push Jerks (Snatch Grip) – Video

Building speed beneath the bar, and finding out aggressiveness in lockout.

Pausing Overhead Squats

2 Second pause in the bottom of each squat, checking in on positioning before standing.

SNATCH

With a 12:00 Time Cap:

45 GHD / abmat Sit-Ups

30/24 Calorie Row

15/10 Bar Muscle-Ups

In Time Remaining: Build to a Heavy Squat Snatch*

Score is the heaviest squat snatch lifted inside the 12:00 window.*

WOD

21-18-15:

Double Dumbbell Power Snatches

CTB Pull-Ups

Push Jerks

Dumbbells – 50’s/35’s

Push Jerk – 155/105