11-4-21

Thursday WOD


Power Snatch 4x4


Same approach as two Snatch Day’s ago, on October 6th, Squat Snatch 4x4.


If you can recall that session, great! Understanding the proportion of your Power vs. Squat is huge for your athletic development.


This SHOULD be much lighter than that session. If you can do similar numbers or more on this session than that, it means there is potential in your Snatch with more comfort in a low receive position.


-all reps are touch and go

-4x4 at the same weight, around 80%

-should all be successful, sexy reps


0:00-4x30%

2:00-4x40%

4:00-4x50%

6:00-4x60%

8:30-4x70%

11:00-4x80% (set 1)

14:00-4x80% (set 2)

17:00-4x80% (set 3)

20:00-4x80% (set 4)


PART 2

AMRAP 10

-10 Burpees to Standing (i.e. no jump)

-20 alt. DB Hang Snatches

-30 Double Unders


60/40

50/35

40/30, 20 DUs

35/25, 10 DUs or 30 SUs

30/20, 30 SUs


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