Skill:
Burgener Warm up for Snatch + Complex Review
3x - Snatch Segment Deadlift
Strength:
EMOM x9 - Power Snatch
2x Power Snatch (singles)
**Starting at a light to moderate weight (30-40%), athletes will gradually build up to a challenging/heavy 2-rep Power Snatch weight. This will be performed with singles so athletes can drop and reset from a good start position for each rep. Recent foundations grads may work from the hang and should stay at light to moderate loads foucing on good technique.
WOD:
8 min AMRAP:
30 Double Unders
1 Power Snatch @40-50% 3-5 UB Reps (135/95)
30 Double Unders
2 Power Snatch
30 Double Unders
3 Power Snatch and so on until time expires…
Accessory Work:
4 Sets (not for time)
15 GHD Hip Extensions
20/15 Calorie Ski
8 Bent-over Barbell Row @ mod-challenging