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
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.