Friday 20200619

Get excited, it’s time to get some weightlifting in! We will hit plenty of Snatch progressions focusing on the High Hang and the Hang Position to make sure the you stay patient to bring the bar to the hips. Working these positions will only make your Snatch from the floor better.

Workout today is a steady state, long triplet. The bar should be at a light load, allowing for the sets to get finished in 1-2 attempts.

Warm-up

Warm-up (No Measure)

2 ROUNDS (5:00 Cap)

200m Run

10 Good Mornings

8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in a Quarter Squat

5 Jumping Squats

10 Cossack Squats

5 Hang Muscle Snatches

Extended Warm-up

Hang Power Snatch (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

400m Run

15 Hang Power Snatch (95/65)|(65/45)

21 Sit-Ups

(Score is Rounds + Reps)

Posted in WOD

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