Snatch - Metcon

Wednesday, June 30, 2021

CFG - Lucas

1130 - 4 of us

Warm Up

400 m run

air squat drop squat

prone y-t-w

with pvc:

trunk twists

back squats

pass throughs

reverse pass throughs

behind the neck strict press

ohs

with barbell:

pocket high pull

muscle snatch

hang power snatch

ohs

slow full snatch

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Slow Pull Snatch + Snatch 

(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

45-55-60-60-65-65-70-70#  Felt pretty good, but still struggling to snap under

Metcon

(3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Run

10 Overhead Squats (155/105 lbs)

I finished the full runs, but scaled the OHS weight to 55#.  I was finishing the runs between 3:02 and 3:07.  I was able to do the OHS unbroken and probably should have gone a little heavier.

3:58

3:32

3:58