Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a group
The Port’s snatch warm-up, with an emphasis on the OHS
Strength
5 min EMOM
3 TnG squat snatch EMOM building in weight
The mechanics of the squat snatch will theoretically transfer to the WOD. When the power snatch starts to get heavy, instead of kicking your legs out too far, consistency in the strength will help maintain good footwork. A half squat is still considered power, and that form is much more efficient and safe.
WOD
“Residual Damage”
1 min AMRAP
10 OtB burpees
ME power snatch (155/105#)(135/95#)(115/75#)
Rest 2:00, x10
This workout is going to be hard. One, the snatch is a very difficult movement for most. So after getting through the burpees, then having to get on the bar is the last thing you are going to want to do. But you must, and you must with good form. So hold yourself accountable. Two, the bar is heavy. Go too heavy and you won’t get enough reps, go too light and you’ll get too many.
Accessory Work
Banded pull-downs – accumulate 100
Banded tricep push-downs – accumualte 100
