Warm-up
Spend 2 minutes in Z1
Then, PVC mobility
The snatch warm-up as a class while burners grab equipment for strength
CF Strength
Snatch complex – 1 snatch + 1 OHS + 1 hang snatch + 1 OHS
With this complex, it is going to feel like you have the barbell in your hands for over an hour. So find places to take a second breath, reengage your core and reinvest in the next piece. If you find a place where it is “comfortable” to rest, you won’t rush the movements. Anytime you can slow down and move with purpose, you will improve your quality and efficiency. Therefore be able to move more weight safely.
CF WOD
“Trials and Tribulations”
14 min AMRAP
15/12 cals AB
15 power snatches (75/55#)(65/45#)
15/12 cals AB
15 OHS
Intended stimulus – there is no rest to be found in this workout, so use the environment to your advantage. Take your time moving from the bike to the bar and allow yourself a couple of breaths before snatching or overhead squatting. Since the bar is light, you should look to stay unbroken once you pick the bar up, be read for it by using your transitions as your breaks.
