Power:
Full Snatch
10 Rounds of 1:30 Per Round
3-3-3-2-2-2-1-1-1-1
WOD:
2 Rounds for Reps…SPRINT!
1:00 Max Cal Row
1:00 Burpees
2:00 Rest
1:00 Max Burpees
1:00 Max Cal Airdyne
2:00 Rest
Our power focus for the month is the full snatch. Last week we worked on snatch balances and hang snatches. We are integrating in the first pull today which is tricky for most folks so the coach will review the correct positions you need to be hitting as we pull that bar from the ground.
We also want to translate the snatch balance drill to make sure we are receiving that bar in the bottom of our overhead squat (however low that may be). You will have plenty of rest time so make sure you are focused for each rep and gradually add some weight!
Today’s WOD is, dare I say, only 8:00 of work with equal work to rest. This means that when you are on, you are working fast and furious. Attack each minute station and transition quickly!