WOD:

1) 3-Position Power Snatch: 1-1-1-1-1-1-1

In this drill you will start at the high hang or “pockets” and perform one Power Snatch, then drop to just above the knee and perform one Power Snatch, and then touch and go off the floor for a third Power Snatch. At no time can you let go of the bar during the 3 reps. Build to a heavy set, but this is more of a technical drill, so don’t go so heavy form starts breaking down. Rest no more than 90 seconds between sets.


2) 12 minute AMRAP:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls 115/83
12 Box Jumps 24/20

For results post heaviest set of 3-Position Power Snatch, and rounds plus reps for Met-con, along with any scaling.


Post results/thoughts to comments

Nice work on the Snatches today everybody, and way to not let get the weight into your mind. Many of you kept it light and focused on the technique and form of the lift which is absolutely crucial. This is a great drill if you arrive at the gym early just to work with the PVC pipe or the barbell. Cheers.