Wednesday, January 24, 2018


3-Position Power Snatch

Build to a Heavy Complex



AMRAP 3:
12/9 Calorie Row or Assault Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
12/9 Calorie Row or Assault Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
12/9 Calorie Row or Assault Bike
4 Power Snatches (135/95)

Starting off the day by working on positional awareness and strength in the snatch. Looking to find a balance between load and technique here. Our three positions are the pockets, one inch above the knee, and the floor. Taking what we worked on in the snatch over into the metcon as well. Working for three minutes and resting for three minutes. Weights on the barbell go up each round as the reps go down. With the short time windows, we want these to be weight that athletes can cycle every round. Ideally these are completed in 1-2 sets each time. If on the fence about weights, lighter is better as it allows athletes to get more work done. Stagger groups on opposite three minute windows if short on equipment or space. Athletes will assist in switching out weights during their rest for the person they are sharing equipment with. Each round is scored sedately as Rounds + Reps.

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