Upcoming Events:
Bring A Friend - October 24th 8am or 9:30am
Friday Fright Night - Halloween Party - October 30th 5:30pm
On-Ramp - November 2nd 6:00am or 6:00pm
In-House Competition - November 14th - SIGN UP HERE
Skill:
Burgener Warm up for Snatch + Complex Review
Strength:
e90s x6 - High Hang Power Snatch (aka Dip Power Snatch)
Rd 1-2: 9x High Hang Power Snatch
Rd 3-4: 6x High Hang Power Snatch
Rd 5-6: 3x High Hang Power Snatch
High Hang = Upper thigh w/ slight bend in knees / hips
**Starting at a light weight (20-30%), athletes will gradually build to a moderate weight for this complex, NOT a max. This Snatch complex will be performed from the high hang w/ an emphasis on leg extension, keeping the bar close, and an aggressive turn over. Overloading this complex will result in an improper hang position and push athletes to mid-thigh. Scaled athletes still developing this movement should stay light weight focusing on good technique and position.
WOD:
12 min AMRAP:
9 Plate AbMat Sit-ups
6 Hang Power Snatches @30-40% (75/55)
3 Burpee to 6” Target
**REST 30 sec after each Round**
Accessory Work:
3 Rounds:
60 sec Sandbag Hold (150/100)
60 sec AMRAP Wall Walks / Wall Walk variation
120 sec REST