Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up with focus on hang and power position
Strength
Hang power snatch – build up to a heavy double
We have done an awesome job working through this movement. Coaches have really been breaking it down and you guys are responding really well. Positions are looking awesome. Today lets focus on connecting heavy snatches. How do you bring the bar back down? How do you regain hook grip?
WOD
“Unpaid Vacation”
5 rounds
5 hang power snatches (155/105#)(115/75#)
:45 sprint on AB
Rest 3:00
Not a whole lot of work compared to rest. The snatches must be heavy, but they must be unbroken. Think between 65 and 75% of your 1RM power snatch. That’s around 70% of your 1RM hang power snatch, or 75% of what you hit in the strength.
Accessory work
4 rounds
10 DB reverse lunges
Banded alphabets (alternate sides per round)
