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18.3 Appetizer

7
Mar

18.3 Appetizer

To gear up for what might eventually come up this week, we’re going to focus on some technique work with our snatch complex to begin. In this complex, I want you to focus on building speed and power above the knee pulling into the “jumping” phase of the lift. Work on this with a slow deadlift to the knee in the full snatch and then in the HPS. Try to cycle the power snatches as long as you can in the metcon and get through the pullups and DUs in a little sets as possible.

Strength/Skill:

In 20min, work to a heavy complex:

1 Snatch + 1 Hang Power Snatch + 1OHS

Conditioning:

40-30-20-10
Power Snatch (75/55)
Pullups
Double-unders

 

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