W WOD – HEAVY thursday 22.02.24 – “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 Snatch-grip deadlift #Empty Barbell
5 Snatch-grip deadlift to mid-thigh
5 Snatch-grip deadlift and shrug
5 Muscle snatch
5 Overhead squat
5 Hang squat snatch
5 Snatch
CONDITIONING
“SNATCH”
Every 3 Min x 7 sets for load:
5-5-3-3-1-1-1
Snatch
Post-workout:
5 sets:
3 snatch pulls
At or slightly above max snatch weight