Super Youth
(A) Power Snatch+OHS or Snatch depending on ability
(B) Individually 3 Rnds 5 Power Snatch 10 Barbell Weighted Step Ups (12") 5 Pull-ups
Beginner/Intermediate
(A) Power Snatch+OHS or Snatch depending on ability
(B) Individually 4 Rnds 5 Power Snatch 40/30 10 Barbell Weighted Step Ups 40/30 (16")10 Pull-ups(5 if you use a band)
Advanced
(A) Snatch Work to a ME for the day then drop back to 80% & do 5 singles.
(B) Individually 5 Rnds 5 Power Snatch 50/35 10 Barbell Weighted Step Ups 50/35 (20")10 C2B Pull-ups
Focus- (A) ME for the day. If your technique sucks or your fatigued don't go after a new PB. If it feels good then go after it. (B) Focus on efficiency through good technique. Training is not the time to get messy, it is the time to become a better mover. Leave the all out effort for the comps where if it doesn't get a little messy you probably aren't going hard enough.
Snatch: 60,65,70,75,83kg 88(fx2) considering 88 is my 1RM, I'm pretty happy.
ReplyDeleteWOD 12:08. Rxd.
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ReplyDelete(A) PB Snatch! 77.5kg. Went for the 80kg just felt too heavy coming up today
ReplyDelete(B) Completed WOD in 12:57
Much of the same could be said said about u brett. I just thought id giv u a chance to catch up on jodys little score tally thats all!
A) ME Snatch 57.5kg
ReplyDeleteUnsuccessful lift at 60kg
(A) ME 31.9, wasn't feeling it today - and really finding the full squat snatch so much harder than a hang.
ReplyDelete(B) 17:05 - substituted pullups for TTR because of my hands.
I finally understood the 'get under' for the power snatch during this WOD. Now to get it for the full snatch!