Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up
Strength
Squat snatch – 1 lift E1:30 for 6 to 8 lifts total
Since you must lift every minute and a half, PRing this lift might be tricky, however, the goal is to build up to something pretty heavy in this session. So build a plan and have a goal.
The squat snatch is similar to the HS walk, yes there is a ton more technique to be concerned about when it comes to the snatch, but a lot of it has to do with your confidence. Going upside down takes an enormous amount of it and to get better you must trust that you aren’t going to hurt yourself over and over. With the squat snatch, you can only work on technique so much before you must force yourself under the bar. Building confidence with a PVC and working towards a barbell will help you become more comfortable simply catching in a squat. Today is a good opportunity to experience some reps. If you are still working with this movement, build up to a moderate weight and hit 6 to 8 singles.
WOD
Partner boat race
500m row
400m run
You must wait for your partner to complete a full round before you start.
Each partner completes 3 rounds
This workout will really push the pace. Each piece of this should be done as fast as you can understanding that it is 3 rounds. You will be getting a pretty good rest in between so recovery will help you sustain. You can begin your row as soon as your partner comes in from their run.
