Warm Up:
2 Rounds
500m Row
10 Pass Throughs
10 Reverse Pass Throughs
10 Active Shrungs Hanging from the Bar
PVC Drills:
5 Overhead Squats
5 Sotts Press
5 Pressing Snatch Balances
5 Heaving Snatch Balances
10 Snatch Balances
Power:
Snatch Balance
1-1-1-1-1-1
Cool Down:
Accumulate 10 Wall Walks with a 5 second handstand hold each rep
Purpose of the Workout:
Today is one of those “just one workout days”, but as you can see – we will fill the hour with drills, skills, and promise to leave you fulfilled at the end!
The purpose of today’s WOD is to establish a new 1RM in the snatch balance. The snatch balance is a great way to build confidence related to the snatch. In order to perform this correctly we need to have speed (pressing under the bar and moving the feet) and precision (moving the feet to the proper position and making sure the bar stays over our midfoot). In order to ensure that all of the finer points of this movement are covered and how it relates to our snatching ability, we are going to spend the whole class working towards perfecting it!