4.27.15: AAAALL of the Snatches!!
Warm-up
YTA + Back Ext. + Pull Ups
3 Rounds:
10 YTA
20 Back Extensions
10 Strict Pull Ups
10 YTA
20 Back Extensions
10 Strict Pull Ups
Wall Squats
10 Wall Squats
Burgener Warm-up
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch Grip Deadlift + Power Snatch + Overhead Squat + Snatch Balance + Snatch (1RM)
1 Rep =
1 Snatch Grip Deadlift
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 Snatch
1 Snatch Grip Deadlift
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 Snatch
Work up to a 1RM of the complex for 15 Minutes.
WOD
Metcon (AMRAP – Reps)
12 Minute AMRAP:
Snatch Grip Deadlift + Power Snatch + Overhead Squat + Snatch Balance + Snatch
*Take 70-80% of 1RM. Complex is 1 Rep.
Snatch Grip Deadlift + Power Snatch + Overhead Squat + Snatch Balance + Snatch
*Take 70-80% of 1RM. Complex is 1 Rep.