WOD
“Pull, Punch Hard”
10 Sets/arm:
2 Single-arm dumbbell sumo-deadlift high pull
2 Single-arm dumbbell power snatch
- Perform 2 and 2 on one arm, then switch
- Rest 2 minutes between rounds
STIMULUS
Duration: 20-25 Minutes
Volume: Moderate (80 reps)
Loading: Moderate to heavy depending on what we have
White Board Chat:
Our heavy day this week is designed to give us more time under tension via higher reps if we are working with a dumbbell. We will perform 2 and 2 on one arm, then switch to the other arm and perform 2 and 2. So we are techinally performing 8 total reps each set. If we have a barbell and can perform this, perform 2 snatch pulls + 2 power snatches for 10 sets, but build up to a moderately heavy weight that you can hold onto for all 4 of those reps. Keep the focus points in terms of timing on the pull, and the execution of the snatch the same. Regardless of the object we are moving, move with a purpose and lean towards moving less with better technique than try and force less-optimal technique. Remember, more isn’t better, better is better.
Modifications
NO EQUIPMENT?:
EMOTM – 20 Minutes
4 Mountain climbers (side-to-side = 1 rep)
4 Burpees to target
- S/A DB sumo-deadlift hight pull
- If you have an injury or limitation that prevents you from using one arm, only perform reps on the good arm
- If you have an injury or limitation that prevents you from pulling from the floor, go from the hang and simply perform a high pull from there
- S/A DB power snatch
- If you have an injury or limitation that prevents you from using one arm, only perform reps on the good arm
- If you have an injury or limitation that prevents you from pulling from the floor, perform a hang power snatch