WOD
“Snatch Attack”
For Load:
5 sets of the complex:
2 Snatch Pull
2 Power Snatch
2 Overhead squats
STIMULUS
Duration: 20-22 Minutes
Volume: Low (30 reps)
Load: Heavy
*White Board Chat:*
Our “heavy” day to today is going to be relative because it is all about hitting the proper positions as we work to slowly build back capacity in our Olympic lifts. We are going to work a lot on hitting the right positions during our skill work and then build up from there. If we don’t have a barbell at home, use a PVC pipe, broom, stick, or band to perform the progression and then use a kettlebell or a dumbbell for the work. Since the load will be lighter, relative to your ability with the smaller objects, hold in the catch of the snatch for two seconds and then the bottom of the squat for two seconds and perform 2-2-2 on one arm, and then switch to the other. Between our working sets, we should be resting 2-4 minutes depending on how heavy the load is relative to us in order to put maximum effort and concentration into our next set. Rest longer than you think you need to and make every rep an event!!
*Modifications*
NO EQUIPMENT OPTION
7 Sets of the complex:
5 Burpees, as fast as possible
5 Broad jumps, as far as possible
5 Squat jumps, as high as possible
1. Snatch
– If we have an injury or limitation that prevents us from using one arm, perform on the good arm with a light dumbbell or kettlebell
– If we have an injury or limitation that prevents us from going overhead, perform: 2 clean pulls/2 power cleans / 2 front squats as long as we have pain free range of motion
2. Overhead squat
– If we have an injury or limitation that prevents us from using one arm, or from going overhead, follow the same guidelines as above
– If we have an injury or limitation that prevents us from squatting, perform 3 snatch pulls and 3 power snatches