PC: Pinterest
WOD
Snatch 5×1
Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
STIMULUS
Duration: Each rep < :10 (20-25 for session)
Volume: Low (5 reps)
Load: Heavy
White Board Chat:
We are going after some heavy snatch singles today. These are full snatches! If we are feeling up to it, a new PR. However, we must not be blinded by the attempt for a new PR at the expense of trying to save a lift we weren’t made to lift – sound mechanics is always the goal over load lifted. We are testing this to see where our current capacity is at our Olympic lifts. We can build up in load as we go, or get to a heavy weight and hold it across; let’s work where we feel we need to today in order to dial in the mechanics on this movement. For those new to this movement, we will stay lighter, and perform 7 reps each set to refine the mechanics. Either way, we will be resting between 2-5 minutes on our sets. Less between the earlier, and longer between the latter sets. Misses are part of this process and a missed attempt still counts as a set. However, if we will need to dial the loading back if start exhibiting gross safety faults like rounding our back on the pull, or landing with our elbows bent in the catch. Don’t try to save a rep that isn’t ours today!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
10-10-10-10-10
Burpees to target ~6 inches out of reach
VOLUME
If we are new to this movement, work on the skill at lighter loads (PVC or training bar) and a higher volume:
7-7-7-7-7
MOVEMENTS
- Snatch
- See above in “Volume” if we are new to the movement
- If we have an injury or limitation that prevents us from using one of our arms, perform single arm dumbbell snatches with the good arm and perform 2/arm
- If we have an injury or limitation that prevents us from squatting, perform power snatches but go a little lighter so we don’t risk landing too low and stressing our knee
- If we have an injury or limitation that prevents us from going overhead, we can perform squat cleans