Warm-up
Spend 2 minutes in Z1
PVC mobility as a class
The Port snatch warm-up
Discussion of movements in strength
CF Strength
5 min EMOM
1 power snatch + 1 hang power snatch + 1 OHS
Rest 1:00
5 min EMOM
1 squat snatch
The first 5 minutes of this strength will focus on each piece of the squat snatch without actually squat snatching. It is going to build off the last snatch session we did as a gym. Taking the pull out and asking you to complete a snatch from 2 different positions. This way you can really dial in the movement patterns without the pressure that getting under the bar brings. You can build or stay at the same weight, up to you and your goals for the session.
The second 5 minutes of this strength will be devoted to getting reps with a very difficult movement. However, you have primed the engines for success so trust in the work you have put in and try to put it all together for these 5 lifts. Again, build or stay at the same weight, up to you and your goals for the session.
CF WOD
“Shake It”
5 rounds
15 push-ups
12 hang power snatches (95/65#)(75/55#)
9 OHS
Let’s go back to a workout we did a month ago, June 28th actually. It included burpees, power snatches, OHS and C2B. We introduced to barbell cycling and the importance of pacing and being smart. Some of us walked away with our heads held high, while others learned a really hard lesson. Here is another opportunity to learn something. Be smart and move with purpose. Do not attack this one without a plan, it will win. Maybe rest after doing 7 or 8 hang power snatches so you can finish them and go right into your OHS. Give yourself an opportunity to catch your breath, but don’t allow random unplanned opportunities to let yourself off the hook.
And don’t worry, you’ll get another chance at that workout, “field kit”, she’s officially a Port benchmark WOD.
