Snatch-a-palooza!
GENERAL WARM-UP (0:00-12:00)
“Chan Warm-up”
8/8 Spiderman Lunges
10/10 Lateral Lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm Circles, (forward/backward).
10/10 Arm Pretzels
10/10 Shoulder Rolls (forward/backward).
10/10 Wrist Circles
SKILL AND INSTRUCTION (12:00-25:00)
SQUAT SNATCH PROGRESSION
SNATCH BUILD UP
Perform 3 sets of 2 high hang snatch + 2 mid-thigh hang snatch + 2 snatch. Increase load on each set to starting weight for part 1.
TRANSITION (25:00-30:00)
STRENGTH WOD, PART 1 (30:00-42:00)
Every 1:30 seconds x 7 sets:
3 Position squat snatch
(Attend class or see above video for the 3 position snatch. All reps are squat snatch today.)
INTENDED STIMULUS
The primary goal for this section is to work on position and speed, focus primarily on technique and not the loading. The first 2 work sets can be light. If technique is being maintained build to challenging loads.
SCALING OPTIONS
If an athlete is struggling with mechanics, keep the load light and if necessary perform a power snatch to an overhead squat.
STRENGTH/POWER
SQUATTY “ISABEL”
TRANSITION (42:00-47:00)
WOD, part 2 (47:00-57:00)
Squatty “Isabel”
For time:
30 Squat snatches (135lbs/95lbs)
10 minute time cap
INTENDED STIMULUS
This a single modality barbell conditioning testing with a high skill demand. The load should be moderate and the athlete should be able to complete at least 5 reps in the first minute.
SCALING OPTIONS
1) Intermediate-
30 Squat snatches (95lbs-125lbs/65lbs-85lbs)
2) Scaled
30 Hang squat snatches (use a load that allows for 5 reps to be done consecutively)
*If needed do a hang power snatch and then perform an overhead squat
COOL DOWN (57:00-60:00)
1:00/side Couch stretch
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