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Power Snatch Day 1!

Today is day 1 of our next strength cycle. If you have not had a chance to test your max power Snatch, please make sure to test that today.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.

Strength: 7×1 Power Snatch – 1 of 14, same weight across, approximately 65 – 75% of max snatch

Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press, “across,” scale to the same challenge

Metabolic Conditioning: “Atlas Rise”

For time. 3 rounds

15 Hang Power Cleans
15 Burpees

Performance: 95/135
Athletic: 65/95
Health: 45/65

Scaling Guide: 4 – 9 min, about 2 min per round

Optional ‘Cash Out’: 60s plank, 50 double unders, 4 rounds

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