That feeling when you PR your snatch, during the Open, on your birthday!

17.3 shall be held in Hadley at 10.00 a.m. for those wishing to do this workout!

 

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Technique Review: The Power Snatch (5 min)
2.Warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch.(10 min)
 
3. ”The Legion of Doom”
AMRAP 25
In teams of 2:
  • 100 Calorie Row
  • 100 Power Snatch
  • 100 Pull-ups
  • 100 Handstand Push-ups
 
Split reps up evenly between athletes, only one athlete works at a time.
 
LIII: 95/63 power snatch, chest to bar pull-ups, strict HSPU
LII: 65/45 power snatch, sub banded pull-ups or ring rows for pull-ups, sub box pike press, down dog press, or DB press for HSPU as needed.
LI: AMRAP 20
30 Calorie Row
30 Muscle Snatch or clean
30 Ring Rows
30 DB Press
(with a partner, rest while other athlete works. LI athlete is only accountable for 30 total reps)
 
 
Have fun!

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