Power Snatch

Friday, December 18, 2015

Coach Ben

(11AM) Dan, Erik, Blair, Anke, a few others and me

Warm Up

500m ski erg followed by 3 rounds of pull-up progression (5 kip swings, kip higher, strict pullups), 10 push ups, 15 air squats.  I did about 75-80%.  Then pass throughs, muscle snatch, snatch to 2" drop, snatch to 4" drop, snatch to just above knee crease.  Sots press down  (all with PVC)

WOD

In teams of 2 for max rounds and reps:
AMRAP 25:
30 Power snatch
30 Wall balls, 20/14 to 10/9′
30 Burpees

Dan, Erik and I partnered together but still treated it as a single partner workout.  I used 65# for the snatches and a 14# wall ball.  We broke it down into 15 reps and then switched.  As a team we got 3 rounds + 30 reps.  Which means I did 60 power snatches, 45 wall balls and 45 burpees.

Mobility - Finished with wall squat, banded shoulders, and couch stretch.