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August 30 2016

29
Aug

August 30 2016

power snatch progresion

August 30 2016

“A creative man is motivated by the desire to achieve, not by the desire to beat others.”
-Ayn Rand-

STRENGTH
A) Back Squat:
2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%, 1 @ 90%
B) Snatch:
1-1-1-1-1
*Find a Heavy Single, do your best to make this a Squat Snatch.*

WOD
For 4 cycles:
AMRAP in 4 mins of:
12 Power Snatches, CRX: 95/65 lbs, FRX: Pick Load
12 Box Jumps, 24/20 in/ FRX: Step Ups Ok
12 Row Calories
Rest 2 mins between each cycle.
For each cycle continue the AMRAP.

This is essentially a 16 Minute AMRAP with 2 Minute Rests (you’re welcome!). Utilize the good form practiced during the Strength on the Snatches to maximize your efficiency as you attack each round. In larger classes, the coaches will change the order as necessary for the row or offer a 200m run instead.