Steve Q working hardPower Snatch Mechanics
Work up to a medium-heavy single (65-80% 1RM), then pull it 8-12 reps (singles) with as much rest as you need in between. Take the time to warm-up repetitiously and light, focusing on the mechanics of the power snatch. You may care to start off from the hang position while warming up, before moving to pulling from the floor. No pressure today of getting your heaviest single or triplet, just practice with the movement, and then with a significant but not too heavy load in the form of singles. Focus on your technique!
then...
10-9-8-7-6-5-4-3-2-1
Heavy SDLHP
Renegade Rows
You choose your weights. 1 Renegade Row consists of 1 push-up with, a row with one dumbbell and then a row with the other dumbbell.
On Ramp
7 rounds:
3 Thrusters
5 DU's
10 KB Snatches
3 comments:
Dean Mod:
* 25 pull-ups
* 50 deadlifts at 135/95#
* 50 push-ups
* 50 box jumps 24/20
* 50 floor wipers – 135/95#
* 50 kb clean and press at 16/12kg
* 25 pull-ups
6pm open gym WOD; show up warm (or a bit early) if you want to do it with me... we only have 30 minutes.
23:09
65# for power snatches and SDHP, 15# renegade rows, this one destroyed me!
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