Complex Snatches


Complex Snatches

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WOD for Tuesday 071613 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts): 3
Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

EMOM for 4 minutes:
1st Position Snatch Pull + 1st Position Snatch
Then go directly into EMOM 4 minutes:
2nd Position Snatch Pull + 2nd Position Snatch
Use 50% of Snatch1RM

Back Squat
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM

AMRAP in 15 minutes:
Run 400m 
16 Walking Lunges
12 Abmat Situps
8 Pullups

Post Back Squat Loads and Workout Rounds Completed to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  For the skill segment, you are performing a sequence of Snatch movements every minute on the minute for a total of 8 minutes.  All of these movements are done at a relatively light load.  Pay extra special attention to proper mechanics, extension, and overhead squat receiving position. 

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. Work with at least one other person at your station.  This will help ensure you don’t work too quickly. 

For the conditioning workout, there is a 20 minute time cap.  You can scale up by performing overhead walking lunges with a bumper plate (45/35) and doing chest to bar pullups.