Indomitable and unstoppable! PVCF parents! #strongasamother Here's PVCF athlete, Loren Davine warmed up and ready to tackle the WOD!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: Eight positions of the power snatch. Eight positions of the snatch. (5 min)
2. 4 Rounds of:
- 3 Snatch deadlift
- 3 Snatch pull
- 3 Snatch high pull
- 3 muscle snatch
- 3 overhead squats
- 3 power snatch
3. Snatch 1RM:
Take 20 minutes to work up to a 1RM Snatch. Not necessarily a PR, just the heaviest weight you can move today with good form.
LIII: as written LII: muscle snatch, power snatch, power snatch + overhead squat, snatch, as appropriate LI: will practice the muscle snatch
- 30 Snatches (135/95lbs) for time.
Traditionally performed as power snatch. Cut-off is five minutes.
LIII: as written LII: “PVCF Isabel” AMRAP in 5 minutes of power snatches. If you get to 30, record time. Use 60-70% of your heaviest snatch single from today. This is a time-delimited version of the benchmark WOD “Isabel.” Your goal is 30 reps. Concentrate on hitting the various positions we drill.
LI: 5×5 muscle or power snatch
- 3x:45-1:00 side plank
- 3x6/side bulgarian split squat @3010 tempo. Add weight as appropriate.