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Snatches Down, Balls Up

13
Mar

Snatches Down, Balls Up

In today’s WOD, we start with an oly complex focusing on the snatch. Remember to generate power from your hips, not from your arms. Yes, your arms are involved in pulling the bar up and then pulling you under the bar, but they are not the primary force generator. So, keep those elbows as straight as possible for as long as possible.

You’ll need to move quickly on the runs as the work can take some time. Again, focus on generating hip speed for both movements to be the most efficient.

Strength:

In 20min, find a heavy complex of:
Snatch Pull + Power Snatch + 1 Overhead Squat

Conditioning:

400m Run
21 Hand Power Snatches (95/65)
9 Wallballs (20/14)
400m Run
15 Hang Power Snatches
15 Wallballs
400m Run
9 Hang Power Snatches
21 Wallballs

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