Wed, 12/12/2018

December 11, 2018

 

 

Power Snatch
Build to heavy set of 5

"Play Ball"
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Scale Options:
Hang Snatch
Box Jumps or Steps
Med Ball Squats

MetCon:
10 MB Hang to Overhead
20 Plate Jump Overs
30 MB Squat

 

 

Notes:

The power snatch is the focus on this Weightlifting Wednesday. Athletes will start out by building to a heavy set of 5. These reps are meant to be performed touch and go, with excellent technique taking priority over load.

During the metcon, the power snatch should be a weight that athletes could cycle for 12-15 reps when fresh, with singles or small sets being the expectation during the workout.

There is no need to stand to full extension on the box jump overs.

Men will go to 10’ and women will go to a 9’ target to finish out each round with the wallballs. 

 

 

 

 

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