Hang Power Snatch + Power Snatch + Hang Squat Snatch + Squat Snatch : 1 Rep Max
We’ll begin the day with a snatch complex:
Hang Power Snatch (above the knee)
Power Snatch (floor)
Hang Squat Snatch (above the knee)
Squat Snatch (floor)
Starting from the knee and working down to the floor allows us to create checkpoints to work through on our way to the full power snatch and full squat snatch
Complete as many rounds as possible in 12 mins of:
3 Power Snatches, 135/95 lbs
15 Wall Balls, 20/14 lbs
The metcon that follows our 1st piece includes the components from the benchmark workouts “Isabel” and “Karen”
We can expect athletes to complete between 6-10 rounds today
POWER SNATCH
Choose a weight that you’ll complete for steady singles today
WALLBALLS
Choose a weight that can be completed within 2 sets per round
Men throw to 10 feet and Women throw to 9 feet
STRATEGY + WOD
POWER SNATCHES
The snatches are likely best performed as quick singles
The big difference maker is the time between reps
You can use your breathing to dictate your rest here
Take 2-3 breaths between reps to stay on track
WALLBALLS
Aim to simply “just start” the first set of wallballs following your last snatch
These 15 reps should also likely be broken up as well
Doing so will allow you to get your hands on the ball quicker after the snatches
Consider breaking these into quick sets of 9-6 or 6-5-4
Recent Comments