Power:
2 Snatch Width Deadlift + 2 Hang Power Snatch + 2 Overhead Squat
1-1-1-1-1-1-1-1
WOD:
2 Rounds
20 Shoulder to Overhead (115/75)
10 Toes to Bar
Rest 3 minutes
2 Rounds
15 Shoulder to Overhead (135/95)
15 Toes to Bar
Rest 3 minutes
2 Rounds
10 Shoulder to Overhead (185/135)
20 Toes to Bar
We are going to work on some snatching technique to reinforce different parts of the movement. Don’t rush through these, take your time to really focus on each part. We want to create really good muscle memory for when we put this all together for snatches.
Then we are going to work through 2 rounds of 2 movements 3 times. Shoulder to overhead and toes to bar – yippee!
Each set of 2 Rounds you will add some weight to the bar for the shoulder to overhead. That shoulder to overhead can be push press, push jerk, or split jerk. The good news is the reps lower each round.
The flip side is that the toes to bar goes up each round. Really work hard to get those toes as close to the bar as you can. Hanging knee raises as an option, but to challenge yourself a bit more keep your legs together and straight and bring your toes as close to the bar as you can.
You have 3 minutes of built in rest after each round, use that time to add some weight and to catch your breath and lower your heart rate before going hard again.
