Wednesday, September 24

"Fall is proof that change is beautiful."

— Unknown 

Warm-up (NTE 10’)

2 sets, not for time of:

2 minutes of rowing, biking or jogging

10 hip & back extensions

1 x Snatch warm-up with empty bar (45/35)

Strength/Skill

2 Power Snatches, pick load

Every 3 mins for 21 mins.

Athlete Instructions

Movement Demos

• Power Snatch

WOD

1 Hang Squat Snatch, pick load

Every 2 mins for 20 mins.

Movement Demos

• Hang Snatch, aka, Hang Squat Snatch

Goals

Super Fitness Robot time / rounds: 

Power Snatch- 85% 1RM or higher

Hang Squat Snatch - 80% 1RM or higher

More Likely time / rounds: (consider scaling if this seems unrealistic)

Power Snatch- 65% 1RM or higher

Hang Squat Snatch- 60% 1RM or higher