New Year, New Snatch
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WOD for Tuesday 010813 – Click Here For Today’s Schedule
Sn Pulls – 100%
2-2-2-2-2
Snatch – 80%
8×1
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Pullups
KB Swings (70/52)
Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls at 100% of your Snatch1RM. Once you’ve completed these sets, lower the load to 80% of your Snatch 1RM and perform 8 reps of a Snatch from the floor. Receive the bar in a full overhead squat. These are for technique, rather than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1-2 minutes between attempts.
For the conditioning workout, up the ante on Pullups by doing them all dead hang. Use a heavier KB than you would normally. RX is American (overhead) swings, but be smart and scale to Russian (chest height) swings as needed to handle the heavier load.
Snatch Pulls
[youtube]http://www.youtube.com/watch?v=t4TNrBaEcSc[/youtube]