Warm Up:Dynamic Warm Up: 10:00 wrist circles arm circles trunk rotations leg swings knee circles Spiderman stretch Russian baby makers
Barbell Warm Up: empty bar then 95/65 5 reps of each: Snatch press Snatch grip (behind the neck) back squat Snatch push press Mid-hang muscle snatch OHS
Primer: snatch pulls and lift offs Mid-hang snatch pull: start with the mid-hang position. Push against the ground aggressively with the legs, using the lats and shoulders to keep the bar in immediate proximity to the thighs. Reach the final extended position with the legs vertical and the shoulders lightly behind the hips. Actively push the bar back into light contact with the hips. Shrug the shoulders up to allow the bar to continue traveling momentarily with out swinging forward. Do not prolong this extended position.
4 sets snatch pause pulls 1 rep @80-90% 1RM snatch 1x pause 1" off floor then high pull 1x below the knee then high pull 1x above the knee then high pull 1x high hang then high pull
Skill: snatch lift off The snatch lift-off is a partial snatch pull or deadlift to knee height to train the pull from the floor. 4 sets of 3 reps 80-100+%
WOD: 'Randy' 75 snatches for time RX: 75/55 Scaled: 45/35