Fri, 12/28/2018

December 27, 2018

 

 

Snatch Complex
Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

"Over and Out"
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

 

 

Notes:

Snatch positioning is the focus of today’s two part workout. We’ll deconstruct the squat snatch in the opening complex, gradually building to the full movement. Heavy is relative for the day and prioritizes excellent movement over load. During this complex, athletes will hold onto the bar for all three reps before dropping the bar.

In part two, we’ll again work towards the squat snatch with the same movements used in the complex. The squat snatch will be the limiting factor. This should be a weight that athletes could complete 21+ repetitions unbroken when fresh. If on the fence, lighter is better.
# THE WHY
There are two ways to do burpees over the bar. Lateral and bar facing. The reason we typically stick to lateral bar burpees in a class setting is for universal logistics. In many larger class settings, bar facing burpees just won’t work because of space. Across the day of workouts in any particular affiliate, there are some classes that are bigger than others. If one class does bar facing because they have the space, and other classes do lateral bar burpees because they are short on space, we are unable to compare scores apples to apples. For the reason, we typically lean on lateral bar burpees over bar facing.

 

 

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