Read WOD NOTES for timing of WOD 1 and 2
Explosive Strength
Mobility: 5min
Lifestyle Challenge – Day 28
Strength: 12min
3 Position Snatch (Build to a heavy)
**Ground, below knee, high hang
Why?
The 3 position snatch can be completed from various positions, floor to hang and hang to floor. Today we will start at the floor, complete a full squat snatch, and move our way up the body, completing a full squat snatch each time. This will force the athlete into a fatigued state while giving them less space to elevate the bar, requiring greater power/force. The fatigued state and limited space to create barbell speed will show faults quickly as the Athlete pull under the bar quicker and quicker.
How?
WOD 1 & 2 NOTES
On a running clock Athletes will complete WOD 1. At the 10min mark Athletes will begin WOD 2. If the athlete has not completed WOD 1 at the 10min mark they will stop and begin WOD 2.
WOD 1
Hanging “Isabel”
30 Hang Snatches @ 1/2 Body Weight
**If not body weight, scale to a moderate weight.
**If not body weight, scale to a moderate weight.
NOTES:
A full squat is not required. If not 1/2 Body weight athlete needs to choose a challenge weight they can complete 5-7 reps unbroken.
WOD 2
“Milk Duds”
21-15-9
KB Swings (70,55)
HSPU
Pull Ups
KB Swings (70,55)
HSPU
Pull Ups
NOTES:
This WOD is meant to be fast! All movements are designed to be heavy or difficult, but unbroken.
$ Out
21-15-9
Row for Cals
Burpee over Rower
Row for Cals
Burpee over Rower