Hang Power Snatch 5 x 4 Rest 90sec
Add weight each set, but focus on your ability to cycle the barbell through ROM.
Beginners - Snatch grip RDLs 5 x 5 - rest 90 sec
Metcon 4 Rds for time
21 Wall balls 20/14
15 Burpees over bar
9 Overhead squats 135/95
Double DB bent over row 3 x 12
Weighted Plank 3 x 30s Rest 60sec
– Strength: Work on positions and using hips with Hang Power Snatch. Keep loads less than 60%. Most of you may need to work using your hips more with the hang snatch so today is opportunity to keep loads lighter and reinforce positioning. This will also serve as a warm-up for getting the bar overhead for the OHS in the metcon.
– Metcon: Athletes should look to keep each round within same split. OHS should be moderate to light weight and be done UB for most of the workout. There is quite of bit of interference with this workout with the shoulders and legs so managing fatigue and pacing is critical. Most times will be under 18:00. Adv shoot for sub 14:00.