Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up with a huge emphasis on the 3 positions
Strength
Weightlifting complex – 1 high hang snatch + 1 hang snatch + 1 snatch
Complete 1 E:90 for a total of 8 lifts (12 minutes)
3 position snatch. Snatch grip DL the bar up. High hang should be the first lift. Drop the bar after the hang snatch. Take a few seconds to set-up for the full snatch. All of these can be power or squat. But those who are working on getting under the bar should really understand how good of an opportunity it is to practice that in the high hang position.
WOD
“Galip Galop”
100/80 cals AB
100/80 cals row
EMOM both partners must complete 3 TnG power snatches (115/75#)(95/65#)
200 total cals for the men. 160 total cals for the women, as fast as possible. You can do them in any order. But EMOM both partners must complete 3 TnG power snatches. No one should be working during the snatches, but P1 can get back on the bike/rower and wait while P2 is finishing their 3 snatches. Make sure the weight on the bar allows for 3 smooth power snatches, do not force the weight here.
