TUESDAY 24 JAN 2023
[PART 1] Snatch [SWEAT] 15min
Build to Heavy Complex:
1 Snatch Pull
1 Snatch High Pull
1 Squat Snatch
[TRAIN/COMP] 15min
On the 2:30 x 6 sets:
Set 1: 2 reps @ 71%
Set 2: 2 reps @ 76%
Set 3: 1 rep @ 81%
Set 4: 1 rep @ 78%
Set 5: 1 rep @ 83%
Set 6: 1 rep @ 86%
“SNAKE BITE” [SWEAT]
For Time:
21-15-9:
Power Snatches (65/45)
Kipping Pull-ups
Score = The time it takes to complete the workout
[TRAIN] Power Snatches (95/65) // 15-12-7 Strict Pull-ups
[COMP] Squat Snatches (95/65) // Chest to Bar Pull-ups
WOD Brief – Stimulus [5:00 – 8:00]
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Threshold
- Score: Time
- Squat Snatch: Weight we can cycle for 15+ reps unbroken when fresh.
- Chest to Bar Pull-Ups: Variation we can complete 21 reps under 1:00 when fresh.
Strategy [35:00 – 36:00]
Simple
- Shorter sets than you want on the snatches.
- Reach on the pull-ups if you can.
Detailed
If looking at break times on a light snatch, or a set of pull-ups, the pull-up break will alwasy be longer. So don’t be afraid to drop the bar before you want to, knowing the break will be very manageable.
Modifications
SQUAT SNATCH
- Power Snatch
- Squat Clean
- Alternating DB Snatch
- Kettlebell Swing
- Double DB Snatch
CHEST TO BAR PULL-UPS
- Chin Over Bar
- Ring Rows
- Banded Strict Pull-Ups
- Bent Over Row
After Party
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
20 GHD Sit-ups
Rest 2 Minutes Between Sets