Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
CFP snatch warm-up with emphasis on power snatch to OHS position
Really focus on the 2nd pull of the movement
Strength
Weightlifting complex – 1 snatch pull + 1 power snatch + 1 OHS
Complete 1 lift E:90 for 9 minutes total
First off, let’s watch this…
Here’s the pull work for the week. One big misconception we have as a group is the transition from the hang to the high hang. Fell your feet on the ground and be conscious of which way you are shifting their weight. A lot of people will push their hips to the bar, moving their weight into the toes, and allowing their heels to leave the ground before the hips have fully extended. Bad dog. Work the hang, work the high hang, transition between the two is pulling the bar to the hips, not pushing your hips to the bar.
WOD
“Mind the Gap”
21-15-9
Squat snatches (95/65#)(75/55#)
C2B
*scale this one as power snatches and OHS 1:1. So you would do 21 power snatches, 21 OHS and 21 C2B in the first round. If you need to scale the pull-ups, make them as difficult as possible.
Well, this one is going to test people right out of the gate. Notice the scaling options above. Make sure that whatever plan of attack you choose, it doesn’t effect intensity. Failing the movement over and over shouldn’t take place in a WOD. So if you want to lighten the load in order to achieve the Rx movement, totally fine. However, if mobility or experience prevent the squat snatch, then the power snatch and OHS is the best bet.
Accessory Work
3 rounds
20 weighted sit-ups
20 GHD back extensions
20t Russian twists
