Tuesday, December 3, 2013

Snatch skills


EMOM for 5 minutes perform:
3 Muscle Snatch
2 Snatch-grip Push Press
1 Snatch Balance
 
Then

3 x 2min AMRAP with 1 min Rest between AMRAPs
10 Hang Squat Snatch, 95/65
20 Lateral hops over bar
As many Wallball shots as possible in time remaining
 
Post loads and reps to comments. Compare to 8/20/13.

Coach Mike Burgener Teaches the Snatch - [video]

5 comments:

bill said...

65lbs - 29 wbs
Every second counts at the end of this wod…
SECOND (sekend) a sixtieth of a minute of time - (informal use…a very short time).

Shane Cahalan said...

back in the saddle today!!! 125# on the skillz and 77 WBs

Amber said...

I'm back it today, too! Establishing some postpartum strength/skill numbers. On all movements I am focusing on PERFECT form.

500m row to warmup - 2:29

Strength:
Max OHS - 105#
Max FS - 155#

Skills:
10 KBS EMOM for 5min, 35#
10 box jumps EMOM for 5min, 20"
(It's been over 6months since I've done a box jump so I played it safe and jumped on the 2 blue mats.)

500M row for time - 2:04

Then... LOTS of mobility! :)

Oatie said...

I know you're happy to be back @ it coach!! :-)

Cori said...

great job amber! i know you are happy to be moving!

tomorrow's wod is:

Deadlift 3-3-3-3-3
Then
3 x 2min AMRAP with 1 min Rest between AMRAPs
15 Deadlifts, 225/155
15 Toes to bar
As many Burpees as possible in time remaining

Post 3RM Deadlift and reps completed to comments.