Snatchically Delicious

Running and Endurance Workshop on Saturday, March 16th

Couple spots left!  Click here for more info

WOD for Tuesday 031213 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – (see video)

Skill:
EMOM for 8 minutes:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Use 50% 1RM Snatch

Strength:
Back Squat
5 reps @45%
5 reps @55%
3 reps @65%
5 sets of 4 reps @75%

Conditioning:
AMRAP 15 minutes:
5 Power Snatches (60%1RM full Snatch)
10 Wall Balls (20/14)
20 Double Unders

Post Snatch Loads, Back Squat Loads and Workout Rounds Completed to Comments
Complete the Burgener Warmup for 3 rounds before class begins.  During the skill segment, set a bar to 50% of your 1RM full squat Snatch.  Perform a total of three reps each minute, as described, on the minute for 8 minutes (24 reps total).  These should be light and the goal is good technique.   

For the strength segment, follow the warmup progression and then complete 5 sets of 4 reps at 75% 1RM.  Rest no more than 2 minutes between these work sets.  The entire strength segment shouldn’t take longer than  and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

For the conditioning workout, scale the Power Snatch to 60% 1RM of your full Snatch.  This should be slightly heavier than the load you used in today’s skill segment.  Sub parallette jumps for DUs as necessary.

Back Squat Sets x 5
[youtube]http://www.youtube.com/watch?v=nVhkla_MmBU[/youtube]