WOD – Saturday 2/23

Many of us attempted 19.1 yesterday, how’d it go?

Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up

Hang snatch – build up to a 2RM, power or squat
Treat it as a complex, no dropping between reps. Both lifts should stay above the knees and we should be using all of the skills that we have been working on the past couple of weeks. Because these are hang snatches, the second pull will be the obvious focus however maybe treating one or both of these as squat snatches would be really beneficial.

The second pull is the hardest movement in weightlifting. Bringing the bar from the hang to the high hang provides one of the toughest challenges because it needs to be done efficiently and deliberately all while applying incredible force on the bars so it accelerates through the thigh and hits its fastest speed at the hips. One of the best ways to dial in this movement pattern is to transition from the high hang to the hang and back throughout your warm up in order to really create good muscle memory.

“This one’s for you”
16 min AMRAP…
Cals AB
Box jump overs
Hang power cleans
I think I might love this WOD, but we will see. Increasing reps is always a tough one to battle mentally, not to mention you get to the round of 10’s in about 2 minutes and think you are going to set an all-time record. Then you get tapped in the quicksand that is the higher rounds. Pace this one from the very beginning and try to hold that pace for the entire workout.

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