Power:
Pause Snatches
EMOM for 16:00
Odd: 1 Snatch w/ :02 pause at knee and :02 pause in receiving position
Even: :10-:20 Static Hold with Chin over the Bar OR @ top of Ring Row

WOD:
6 Sets: 300 Meter Row on a 3:00 Center

Our power accessory work today is going to consist of pause snatches. This is a great opportunity to strengthen those positions we have been working on in initial part of the lift as well as the receiving position. As the bar reaches the top of the knee cap, make sure the weight is back in your heels, your spine is neutral, and you feel tension in the hamstrings. When paused in the receiving position (AKA bottom of your overhead squat) make sure you’re actively pressing up against the bar and your arm pits are facing forward. In addition to the snatches, we are to work on our pull up strength with some static holds.

Each round we are looking to accumulate :10-:20 with your chin over the bar or at the top of your ring row. Quality of quantity here so if your chin descends below the bar take a short break and get back up there.

For today’s WOD we are doing six 300 meter rows on a 3:00 center. This means if you complete the 300 meters in 1:00, you will get 2:00 rest. The objective for these is to be consistent which means going hard but it is not a 100% max effort sprint. 

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