Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up with emphasis on the power position
Strength
Power snatch – 1 lift EMOM for 10 minutes total; start at 70% and build or stay across
Based on your week and your goals, these snatches can be power or squat, you can build or stay across, but either way challenge yourself to getting better at a very difficult move. There is no reason to put a ton of weight on the bar and try to PR because you will be lifting every minute. It is a very difficult scheme to PR in. However, because of the volume, there is a great opportunity to improve and get stronger. So be smart here and make sure your approach aligns with your goals.
WOD
“Classy and Sassy”
5 rounds
30 DU’s
30 sit-ups
Simple and effective.
