Snatching Long

Strength

Cash in: 10min empty bar snatch tech

20min EMOM
1 Snatch
*score = sum of all successful snatches

 

MetCon

For Time:

60 KBS 53/35
50 Sit-ups
40 Alt DB Hang Clean & Jerk 50/35
30 Hand Release Push-ups
20 Pull-ups

WARMUP
3 Rounds: 2 Around the World Luges (fwd, side, back, back, side, fwd x 2), 10 beat swings, 15 KBS, 5 burpees

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
5 reps of each
snatch pull
snatch high pull
muscle snatch
power snatch
squat snatch

INTENTION
Yet. Another. Benchmark. Goal is to lift 70-85% across the emom.
Score = total weight lifted ex. 20 reps @ 100# = 2000#

metcon SPECIFIC WARMUP
2 rounds of 5 reps of each movement
KBS, Sit-ups, DB Hang Clean & Jerk, Push-up, Pull-up

INTENTION
lower skill moderate load chipper (aka cardio!)

SCALES
load for KB (15+ UB) and DB (10+ UB)
pull-ups to ring rows