Friday 5.19.17 Workout of the Day
Don’t forget to pick your partner and sign up for the Deadly Duo Throwdown on Saturday 17th.
3-Position Power Snatch – 12 Minutes to work to a heavy single of 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
15 Min AMRAP:
20/15 Calorie Assault Bike
17 Power Snatches S(55/35) RX(75/55)
20 Box Jumps S(20/16) RX(24/20)
17 Wallballs S(14/10) RX(20/14)
-The 3 position snatch is one of the best ways to simultaneously improve technique and strength. This teaches us the proper checkpoints in the snatch so we can
better feel where we need to be when snatching heavy or during WODs. Footwork is always key when it comes to the power snatch. You should be landing in about
a shoulder width stance each time with the weight in the heels. Your landing should also be consistent for each snatch variation. Prioritize technique over load for
today. If you are moving well, continue to add weight over the 12 minutes and build to a heavy single.
-“2017” will be a good physical and mental test to cap off the week. This is a workout where all the weights and movements should be manageable, and the only
thing preventing you from going faster is your engine and willingness to push yourself. For the power snatches, choose a weight that you could do a round or two
unbroken when fresh. To pace this workout appropriately though, you will probably want to break up the snatches into 3-4 sets per round. For the other
movements, you can probably stay unbroken but need to focus on breathing throughout.
2017 05 18