WOD Blog
 | Mon, Aug 24 2020 |  |
| Mon Aug 24 2020 | Mon Aug 24 2020 Back Squat Deload | 3-Position Power Snatch | Its Goin Down |
Mon Aug 24 2020
(No Results Tracked)
MOBILITY AND WARMUP ON OWN
2 Minutes bike or row
Bottom Squat Hold:
Spiderman and Reach:
Banded Cross Body Stretch
Front Rack Stretch on Box:
5 Snatch Deadlifts
5 Hang Snatch High Pull
5 Snatch Grip Push Press
5 Drop Snatch
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3-Position Power Snatch
(Weight)
3 POSITION POWER SNATCH
5:00 EMOM
3-Position Power Snatch
Build to a moderate weight. Our focus should be on outstanding technique as opposed to total load.
• Each snatch will start at the high hang, then above the knee and finishing with a lift from the floor.
• Use this as an opportunity to work on barbell cycling and complete the complex without putting the bar down.
• The final lift of this complex will be on tired legs that will allow the weight to pull us forward more easily. Resist this and keep your weight balanced.
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Its Goin Down
(Time)
WOD 'It's Goin' Down'
18-15-12:
Hang Squat Snatches 75/55 (45/35)
Thrusters
After Each Set of squat snatches and thrusters: 30 Double Unders
• This triplet workout combines large range of motion weightlifting movements with double unders
• The double unders take place after each set on the barbell
• The workout flows like this:
18 Hang Squat Snatches
30 Double Unders
18 Thrusters
30 Double Unders
15 Squat Snatches
30 Double Unders
15 Thrusters
30 Double Unders
…
• We expect this piece to take between 12-20 minutes to complete
HANG SQUAT SNATCHES
• The barbell movements are designed to be very light
• We're likely choosing our one barbell weight-based of this movement, as it is the more challenging of the two
• This should be a load that you are capable of completing 21+ reps unbroken when fresh
• The 'hang' position is defined as anywhere above the knees
THRUSTERS
• This is preferably the same weight as the hang squat snatches
• This should be a load that you could cycle for 30+ unbroken reps when fresh
DOUBLE UNDERS
• Each set is designed to be small and manageable
• Choose a number or variation that you can complete ideally unbroken each set
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