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Strength
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Complete every 1:30 for 7 sets:
3 Position Snatch
See below.
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WOD
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Squatty Isabel
Complete for time:
30 Squat Snatch, 135#/95#
12:00 Cap!
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Chris double-undering bright and early with the 6am crew!
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Snatches. All The Snatches.
Today you’re going to get better at snatching! First we’ll start with the 3 position snatch. You can start light on this effort because we want the focus to be on position and speed. Feel free to add weight as you go, but only if things are dialed in. We promise that if your technique is not good with light weight, it’s not going to get better with heavy weight. It’s science. For the 3 position snatch:
Position 1: This is a high hang snatch with a shallow dip and vertical torso.
Position 2: Snatch is from mid-thigh with the shoulders over the bar, not behind.
Position 3: Snatch is from the floor.
For all 3 positions, you’re squatting under the bar to catch it. Following the 3 position snatch weight we’ll take on Isabel, squat version. This should be a moderate load and the weight used should be one that you can complete 5 reps in the first minute. We put a 12:00 cap on this, but if you choose the correct weight, that shouldn’t be an issue. Weightlifting and high skill conditioning….it’s going to be a fun day!
