:00-:20 warm up :20-:30 -snatch :30-:40 workout instruction plus set up. :40-:50 WOD :50-:60 clean up and results.
Snatch Technique Warm-Up (this is to be done as a group) 2 sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps
*Set 1 – PVC PIPE *Set 2 – Empty Barbell
Every minute, on the minute, for 10 minutes: Snatch x 1 rep @ 77-80% of 1-RM
Four rounds for time of: 21 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 21 Pull-Ups
2 sets of 30 sec side plank (L/R) 30 sec scap circles from push up position 12 side lunges with kb in front rack position 12 banded pull throughs 10 sumo KBDL
Six sets of: 4-Second Clean Deadlift + Hang Clean + Clean @ 70-80% OE2M
For the 4-second clean deadlift, the goal is to mimic the exact bar path you would like to achieve when cleaning from the floor, but keep the tempo slow and controlled such that it takes 4 seconds to get to the top of the deadlift position. From that position, allow the barbell to descend to mid-thigh, pause for one second there, and clean; then drop the barbell, set yourself properly and clean from the floor. Perform all sets between 70-80% of your 1-RM Clean.
Against a 90-second running clock: 10 Sandbag Cleans (150/95 lbs) Max Calorie Assault Bike in remaining time or cal row Rest 2 minutes
Repeat for a total of 5 sets, noting calories achieved in each of the sets.