W.O.D. Friday 10/12/18

11
Oct

W.O.D. Friday 10/12/18

Heaving Snatch Balance

Snatch Work – 12 Minutes

Off the rack find a heavy 1 rep heaving snatch balance for the day

*The goal here is not to fatigue your shoulders for the workout but the heaving snatch balance is an exercise to teach you to drop under the bar quickly, focusing on fast feet, a strong punch, and pushing yourself down to the ground to catch it.  This will help you catch the power snatch and also the squat snatch based on which you use in the future.

*Technically RX for this exercise would be to catch it below parallel, opposed to catching the weight above parallel and then sinking down into the squat.  Given there will be a learning curve, try your best to catch at the bottom of your squat, and scale according to your abilities.

Conditioning/Strength WOD – 18 minutes

As many rounds + reps a possible in 4 min of…
60 Double Unders
12 Power Snatches 95/65

Rest 2:00

As many rounds + reps a possible in 4 min of…
40 Double Unders
8 Power Snatches 135/95

Rest 2:00

As many rounds + reps a possible in 4 min of…
20 Double Unders
4 Power Snatches 185/135

Immediately into 2 minutes to find a 1 rep max power snatch for the day. (no attempt outside of the 2 minutes will count toward your score)

5 scores for the day.  One for the snatch balance, 3 for the AMRAPs, and one for max power snatch.

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