WORKOUT OF THE DAY
Every 2 Minutes, For 14 Minutes:
1 Muscle Snatch + 1 Power Snatch + 1 OHS
*NO Touch and Go
10 Rounds For Time:
3 OHS (135/93)
100 M Row
…rest 30 seconds b/w rounds…
We’re going to end the week with a fun snatch complex. Today is going to very closely resemble the complex we saw last Wednesday, which would be a good day to reference for weight. Your biggest challenge today will be the ability to hang onto the barbell from muscle to power snatch. That will be one thing that is going to be mandatory today is that you have to hold into the barbell for the entire complex until you’ve completed the OHS. Now obviously the loading of this complex is going to be limited by the amount of weight that you are able to pull for the muscle snatch. And if you max this out the weight will take care of making the power snatch and OHS that much more challenging. The benefit of this complex is that the pull of muscle snatch is a great warm up for the power snatch, so when you pull it again it’ll feel that much better. And lastly, putting the barbell overhead twice leading up to the OHS will give you that much more confidence when you have to actually squat. Which will be a good lead in for the workout.
Your barbell portion should be heavier but fast, and the row should be an all out sprint. After going through the complex the weight that you choose should be something that you can comfortably snatch or power snatch. The pace of the squat isn’t going to resemble what you would look like with a PVC overhead but it should still look very crisp and very strong. Throw all the mechanics of a perfect row out the door and simply pull as hard and as fast as you can. The 30 seconds of rest is to give you some calm as you recover before the next round and transition back to your barbell.
WOD AT HOME
AMRAP 30 Minutes:
0.5 Mile Road Bike
50 Double-Unders
20 Box Jump-Overs (24/20)
12 Up and Down Planks
