Power:
3 Position Snatch
10 Working Sets: Building in weight (1 Snatch From Hip, 1 from the Knee, One from the ground)
WOD:
3 Rounds 3:00 On/ 3:00 Off
10 Deadlifts 225/135
20/15 Cal Row
AMRAP Handstand Push Ups with remaining time
For today’s power portion, we are going to do the 3-position snatch. This is one of my favorite snatch related drills. We are doing 10 working sets and each set consists of 3 snatches. One from the hip (power position), one from the knees, and finally a full snatch from the ground. As we are increasing the range of motion on that initial pull, make sure you are consistently hitting those correct positions.
The WOD today is three, 3:00 rounds. The deadlifts should be a medium weight meaning you can do each set unbroken. The row should be at a fast pace but not full out sprints. Then we are going to AMRAP handstand push ups. Break these sets up early and often as it is easy to reach muscle failure quickly.