W WOD – THANKS GOD IT’S HEAVY FRIDAY 13.10.23 – “hang POWER SNATCH”
MOBILITY & WARM UP
AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
Then:
5 Hang deadlift-shrug (starting at mid-thigh) #Empty Barbell
5 Hang muscle snatch
5 Snatch drops
5 Hang power snatch
Then:
Every 2:00 x 3 sets:
5 Hang Muscle Snatches
Build to a heavy set of 5 reps.
3 sets:
3 Hang Power Snatches
Continue to build on hang muscle snatch weight to ~60-65% of best power snatch.
CONDITIONING
“HEAVY HANG POWER SNATCH”
Every 3 Min x 7 sets for load:
3 hang power snatches
