Warm-up Drills
I. Jump Rope x 3:00 of
*Adaptive run 1: 200 reps single under x 1 leg alt L/R
II. 2 Rounds of
5 x Barbell Row
5 x Snatch Grip Deadlift
5 x Snatch High Pull
5 x Hang Snatch
5 x Overhead Squat
10 x Hollow Rocks
III. Mobility
Impact/Focus: Hang Snatch EMOTM
Warm up as needed for the following 10:00 EMOTM x 1 Hang Snatch training.
Every minute on the minute for 10 Rounds:
1 x Hang Snatch (heavy)
Notes: Sets and reps during warm-up should accommodate a challenging workload; if athletes have data on any full snatch movement would receive a 90% range target for guidance. There is limited time for weight adjustments during the WOD, use discretion and have a plan for approaching today. We’re looking to see heavy and tough, but repeatable with cleanly executed form… Let’s see how we do with this rapid fire capacity test.
Post loads to comments.
“Holiday Season”
Complete for time
9-15-21 x Thrusters (95/65)
9-15-21 x Chest-2-Bar Pull-ups
40-40-40 x Double unders
Post times to comments.
95# Hang Snatch
10:18 (65# Thrusters/RB Chest-2-Bar Pull-ups).
175# (HPS).
8:25 Rx.
Hang Clean: 105#
Modified Holiday Season: 9:42 (15# thrusters, ring rows, 15kcal on bike)
“Hang Power Snatch” : 90#
“Holiday Season”: 16:05 (65#/Pull-Ups/ DUs x 2 and SU round 3)