Warm-up
Spend 2 minutes in Z1
Then, 2 rounds of activation
20 banded good mornings
20 banded high pulls
PVC mobility
The Port snatch warm-up with emphasis on power position
Strength
Power snatch – build to a heavy single
*use the past few weeks of progressions to find a new 1RM
If you find a 1RM early of are still working on learning the moment, work up to a challenging weight and them complete a 6 to 8 minute EMOM.
WOD
“Isabel”
30 snatches (135/95#)(115/75#)
So the power snatch version of Grace. Take everything you learned from finishing Grace and apply it to Isabel. Weight on the bar is going to feel much heavier because it is a snatch. Since you are going to be doing 30 of these, think about the weight on the bar being between 55 and 65%.
After completing the strength. Peel some weight and build up in sets of 3 to 5 TnG reps of ascending weight to help you determine what to use in the workout. Remember with these fast ones, rest can come at the end. Push yourself and the reps. It is over before you know it.
Accessory Work
Banded ab pull-downs – accumulate 100 (50 straight and 50 to the sides)
Banded tricep push-downs – accumulate 100
