Skill:
Burgener Warm up for Snatch + Complex Review
Strength:
e90s x8 - Power Snatch (singles)
Rd 1-3: 3x Power Snatch
Rd 4-6: 2x Power Snatch
Rd 7-8: 1x Power Snatch
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 1-rep Power Snatch weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.
WOD:
15 min AMRAP:
15/12 Cal Row
9 Push-ups
3 Power Snatch @50-60% / 2-3 UB Rds (115/75)
@Home / No Barbell Option:
15 min AMRAP:
45 sec effort: 15/12 Cal Row / 200m Sprint / .5/.4 Bike / Jump Rope, etc
9 Push-ups
4 (2R/L) DB/KB Power Snatch (50-53/30-35)
NOTES: Score Time and record Power Snatch weight. The Power Snatch weight should be challenging for experienced athletes to where it would be difficult for touch and go reps for more than a few rounds.