Monday 140728

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Strength

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1. Perform 6 reps of each warm-up movement (see post below). Note: the video below is for the clean. You’ll use your snatch grip for today.

2. Snatch Pull-Under

1 – 1 – 1 – 1 -1

Add load each time if possible. Important to keep in mind, absolutely no dip and drive prior to pulling over. This is all about speed under the bar.

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WOD

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Complete 2 rounds for time of:

20 Cal Row

20 Pistols (alternate legs)

15 Kettlebell snatch, 55#/35# (alternate arms)

3 Wall walks

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Prepping the shoulders for overhead like today’s snatch work is an important component to your warm-up. Don’t take it lightly!

Today we have a specific warm-up prior to the snatch pull-unders. Use PVC for the warm-up and make sure everything is dialed in. The video below provides the clean version of the warm-up. You will doing this as a snatch. You’ll perform 6 reps of each of the following:

Shrug+lean

Shrug+lean+high elbow

Shrug/toes(same time)

Muscle snatch

Overhead squat

Snatch pull-under

Don’t worry, we’ll be there to guide you through!

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