2xWalk rig, Lunge r/l open hips, 10 walk out w/PU,10as
8min shoulder prep bands/lax balls
Skills Snatch Complex
5 sets of: 4-Position Snatch
Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift.
This is not supposed to be a heavy set. Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.
Load bar for Snatch in WOD
WOD double burner
EVEN ME Strict Pull ups
ODD ME abmat SU
Rest 3 min
8min AMRAP score total Burpees+WB
Complete 15 Snatches then time remaining
10 Burpee over Bar
15 WB 20/14
Strength Strict Press
De-Load 3×5 40%, 50%, 60%.