Power Snatch
Warm Up
A. General (5 min)
2 rounds:
250 m easy Ski
10 Walking Lunges
10 PVC Pass-Throughs
10 PVC Overhead Squats.
B. Specific (7 min)
2 rounds x 3 each:
Snatch-Grip Deadlift
Snatch High Pull
Muscle Snatch
Overhead Squat
Hang Power Snatch.
Force / Ability
Power Snatch
EMOM 12
Min 1-4: 2 Power Snatch @ RPE 6-6.5
Min 5-8: 2 Power Snatch @ RPE 7
Min 9-12: 1-2 Power Snatch @ RPE 7.5-8
Score: Heaviest working weight
Cues: bar close, full hip extension, punch under and lock out fast.
WOD
AMRAP 12
7 Box Jumps
14 Kettlebell Swings
Time cap 12 min