dec 6, 2021

Strength:

1x [ 1 Snatch Balance + 1 Pause Overhead Squat ]

1x [ 1 Snatch Balance + 1 Pause Overhead Squat ]

1x [ 1 Snatch Balance + 1 Pause Overhead Squat ]

1x [ 1 Snatch Balance + 1 Pause Overhead Squat ]

1x [ 1 Snatch Balance + 1 Pause Overhead Squat ]

Use the same weight for each set.

Rest 1 min between sets.

70-80% 1RM Snatch

Pause Overhead Squat- 2 secs in bottom

Complete sets on a 10 min running clock.

We are working into the snatch balance + overhead squat combo here at 70-80% of your 1RM snatch to still hit some positions that feel somewhat heavy with the snatch while not pushing the limit today. This keeps things firing, while allowing us to recover going into next week.

Main WOD:

Every 1 min for 15 mins, alternating between:

15/11 Bike Calories

5 Power Snatches, pick load

10 Burpee Box Jump Overs, 24/20 in

Power Snatches- touch and go (load should feel smooth and fast)

L2: 13/10 Cals, 8 BBJO

L1: 11/8 Cals, 8 BBJ Step Overs

Here we are hitting a little EMOM with the emphasis on the touch and go power snatch. This should require the least amount of time during the 1 min, but because the other two movements take the majority of the time, we will need to settle our heart rate down and then hit a smooth strong set of 5 touch and go.