Happy 4th Of July
SNATCH DAY
I will also be putting up a wod if you would like to do it !
Goal to move up in weight or reps
A1) Dumbbell Strict Press (standing)
3×12-15 @ 30X2, rest 90s
A2) Front Rack Reverse Lunges
3×16-20, controlled, rest 90s
B1) Pendlay Row
3×8-12 @ 20X2, rest 60s
B2) Side Plank
3×45-60s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Complex
Every 2 Minutes for 12 minutes
1 Snatch lift off to above the knee
3 Lat Pull Backs with 1 count against leg
1 Snatch High Pull from floor
*start heavy but technical for your first set
D) Tall Snatch + High Hang snatch
Every 2 minutes for 12 minutes
1 Tall Snatch + 1 High Hang snatch with a 3 second pause in the bottom in each
*start heavy but technical for your first set
2016 07 03