Snatch It Up


Snatch It Up

Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend!

Beginners on Saturday and Intermediates on Sunday -Register here

WOD for Monday 070912Click Here For Today’s Schedule
Hang Clean
12-15 reps up to 80% 1RM
Complete 5 Rounds:
10 KB Snatch – right (52/35)
Walk 50m w/KB in overhead position – right
10 KB Snatch – left
Walk 50m w/KB in overhead position – left

*Rest 60 seconds between rounds

Post Hang Snatch Loads and Time For Each Round to Comments

For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full front squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, use the same KB for every movement.  Note that there is a 1 minute rest between rounds.

ENDURANCE WORKOUT tonight at 6pm!

How to refine your KB Snatch with Jeff Martone

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon! 

FREE for all regular athletes and Bootcampers!  Register here.