Strength WOD
Snatch 3/3/3/3
**It is only 4 sets, so make them all challenging, build up in weight as you go**
then
Take 10 minutes and work YOUR weakness in the snatch- pick one or two from below
Snatch Balance– If you have trouble with footwork and getting under the bar.
Muscle Snatch– If you have trouble getting under a heavy load.
Snatch Deadlift– If you have trouble picking the weight off the floor.
Snatch Pulls– If you have trouble getting the bar high enough to get under.
OHS- If you have trouble with mobility and the bar overhead.
Total- you will have about 30 minutes for all the snatch work.
then
20 Sit ups
3 Rounds
-No Time, No Score-
Programming notes- Snatch – Only score your best 3 rep snatch. Pull from the ground, squat under all of them, and you can drop the bar from the top on every rep.
We have been going hard and fast for the last few weeks, it is always good to slow it down to work on strength and core. Come in ready to lift heavy.
John, Chris D, Chris R, Nicole and Randy on wall balls!