Monday, 1/14

Power Snatch

With a running clock, this is a 15:00 piece in full.
Minutes 0-5 - Primer (A)
Minutes 6-10 - Primer (B)
MInutes 11-15 - Power Snatch

Snatch Primer (A)
On the Minute x 5:
1 Halting Power Snatch*
3 Halts - Just off floor, knee-level, pockets. 2 seconds at each position.

Inside our first primer, our aim is to refine our positions, under static conditions. Moving through each checkpoint, let's ensure our midline is on and strong with the bar tracking close to the body. This is our chance to refine the intricate balance of our weight throughout our feet, setting us up for added speed in our second primer.

Snatch Primer (B)
On the Minute x 5:
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch

After confirming our positions with the static holds in primer (A), now let's move through these positions with speed.

Snatch Pull - Full pull from the ground, with a big shrug at the top… but the arms stay long and loose.

Snatch High Pull - Same as the first repetition, but now we do bend the arms upon extension. With elbows tracking high and to the outside, aim to being the bar to roughly heart level.

Power Snatch - A full repetition to build on the previous two pulls, which will lead us as well into the heavy singles to follow in the final 

On the Minute x 5: 
1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day.

"Double Date"

15 Hang Power Snatches (95/65)
60 Double-Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Stamina Builder

3 Rounds:
21 Dumbbell Front Squats (50's/35's)
21 Kipping Handstand Pushups

Freddy HansenComment