Feb 13, 2018

Wednesday 2018.2.14

Warmup

Run/Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then, as a group 3 rounds not for time
Burgener warmup with PVC and or empty bar

WOD

Power Snatch
2-2-2-2-2
Overhead Squat
3-3-3

The power snatch is the most basic variation of the snatch; the only difference is the height at which the bar is received. Begin the lift exactly as you would the snatch. Once you have extended completely to accelerate and elevate the bar, pull under quickly and aggressively and fix the bar overhead in a partial squat position. The bar must be locked out overhead and all downward movement stopped with the lifter’s thighs above horizontal. The power snatch is simply a snatch without a full-depth squat to receive it.

The power snatch can be used to train speed and force production by limiting the amount of time and distance the lifter has available to get under the bar.

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