WOD GUIDANCE & GOALS
Like last week’s clean complex, we’re going to do a similar snatch complex but with no squat. The focus for the snatch pull is keeping your arm straight as your legs do the lifting. The focus for the hang power snatch is to pull under the bar with an aggressive pull and punch. The final movement, the power snatch, is putting the first two movements together seamlessly! Coaches will help you work up to 75% of your 1 rep max snatch (or effort) for the first working set, and you’ll ideally build by 5% every round.
For the metabolic conditioning, run the 200 meters at 85% effort (so FAST) and do 10 snatches in a row. The weight for the snatches will be close to your starting weight for the complex. You have 1 minute of rest built into every round so really push your pace. Target :90 per round.
Post Weight + Time to Comments.