Sunday, July 3
“Whoever is happy will make others happy too." - Anne Frank
Monday, Jul 4 - Community WOD 10a
Snatch - A:
Muscle Snatch 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
50-60% 1RM Snatch
Muscle snatches are going to engrain an aggressive and full extension of the hips directly followed by a fast turnover of the barbell into the lockout position. Maintain speed through the turnover, don't grind out any reps here. Let the speed dictate the load. Reset at the floor between reps and stay within the assigned percentage range.
Snatch - B:
Power Snatch 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
60% 1RM Snatch (or more)
Reset at the floor between reps and rest minimally between. Power snatches are great opportunities to work on improving your explosiveness, timing and turnover speed. Think about locking out the barbell the moment you are underneath it- no pressing out from a soft receiving position. You can build up to some heavier loads here but make sure you are still receiving the bar in a power position and movement quality is high.
Snatch - C:
Behind-the-Neck Snatch Grip Push Press : 5 Rep Max
Record your best Behind-the-Neck Snatch Grip Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
This movement will strengthen your lockout position when receiving the bar overhead. Start with your elbows directly beneath the barbell, keep a vertical torso position throughout your dip and feel your legs drive up through the barbell as you extend. Be cautious lowering the barbell back down before resetting for the next rep, do this with control.
3 RFQ
Single Leg Hip Thrusts x 10/each
Broad Jump – Max Effort x 4
Russian Twists x 20