Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
CFP snatch warm-up with an emphasis on OHS and snatch drops
Strength
Snatch balance – experienced and mobile athletes can build in weight and find a heavy single. Footwork and OH position will allow for climbing in weight.
*more inexperienced athletes should work on power snatch drops.
The snatch balance or snatch drop is such an important accessory movement in our toolbox. It helps us focus on a number of different factors that might be limiting you in the snatch. It helps improve overhead understanding and stability, it will reinforce core engagement in the dip and drive, and of course the requirement of perfect footwork and the confidence to get ‘under’ a bar. Don’t focus on weight, but the execution.
WOD
“Up and Down”
3 rounds
10 snatches (115/75#)(95/65#)
20 burpee box jump overs (24/20”)
30 wall balls (20/14#)
Take the valuable lessons you learned during the strength piece and apply it to every rep during this workout. Weight is going to be a bit challenging here, looking at a barbell that in that medium weight range of your power snatch. 3 rounds, go get it.
