Warm-up
Spend 2 minutes in Z1
Then, PVC mobility
The Port Snatch warm-up with emphasis on catch position
Strength
Weightlifting complex – 1 power snatch + 1 hang power snatch + 1 OHS
Putting all of the work together that we have done separately over the last 3 weeks. When we work on the squat snatch, the third pull is the best thing to focus on. If you can get a little bit more efficient and confident at pulling yourself under the bar, the squat snatch and squat clean become a much “easier” movement. Since there is no squat today, the second pull now becomes the priority. Pulling through the thigh and keeping the bar close as you hit triple extension. See if you can become a little more proficient in that one aspect of the lift today.
WOD
“Young Again”
16 min AMRAP
20t DB snatches (50/35#)(40/25#)
20t step-ups
20 push-ups
60 DU’s
Intended stimulus – pace here is not going to be the enemy, but muscle fatigue will provide an interesting spin on heart rate. As you get tired, your muscles require more oxygen. In order to fill that need, you will have to increase your breathing and heart rate so more oxygenated blood will help fuel those tired muscles. Because these movements provide a lot of time under tension, you will see a spiked HR without even moving “fast”. So be ready for it and find a way to control it as you keep moving.
