Tuesday “Snatches” 11-24-15

VOD

I pray that your love will overflow more and more, and that you will keep on growing in knowledge and understanding. For I want you to understand what really matters, so that you may live pure and blameless lives until the day of Christ’s return.

– Philippians 1:9-10 NLT

Strength

GPP/Comp.

4 Rounds at 75% or above (only if form and speed is maintained)

Full Form Snatch Complex of:

1 Snatch Grip DL (Position work)
1 Snatch Grip High Pull (Pos. + Speed)
1 Power Snatch (Speed)
1 Squat Snatch (Speed)
1 OHS (that’s all one complex)

Machine:

Skill:
A) 10 mins of:
Empty Barbell Technique Work with the snatch complex
(*Add weight ONLY if Mobility allows and coach approval)

B) 5 Sets
10 Hanging arch to hollow position on bar.

Competitors:

WOD
‘Isabel’ (2 heats) – 8 min cap 30 Snatches for time (135/95#)

Recover from Isabel then…

The Push Up Test (score is total reps)

2 Minute Max Push Ups
Rest 1 Minute
1 Minute Max Push Ups
Rest 30 seconds
30 Seconds Max Push Ups
Rest 10 seconds
10 seconds Max Push Ups

Machine:

WOD
“Cindy”

20 Minute AMRAP:
5 Pull Ups or Ring Rows
10 Push Ups
15 Squats

Cashout

Planksgiving

Additional Work

100 Banded Good Mornings

100 Banded Overhead Presses