Snatch-tastic!!
POWER:
Every 90 seconds for 6 total rounds perform the following:
1-2 Power Snatches @ 90%
(You may start with 2 reps and have to move down to 1 rep OR start with just 1 each round... QUALITY is the key!)
WORKOUT:
100 Double Unders
24 Alternating DB Snatches (50-55#/60-70#)
75 Double Unders
18 Alternating DB Snatches (50-55#/60-70#)
50 Double Unders
12 Alternating DB Snatches (50-55#/60-70#)
(6 minutes)
Scale your DB weight, as needed... Choose a moderate weight that allows you to continue to move consistently throughout the entire workout...
If you SCALE UP, then the reps change to the following:
- 20/14/8 , but the DU reps do not change...
You can alter the DU reps depending on your abilities, but NO SINGLES allowed...
POST YOUR SNATCH LOAD & TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
1 comment:
Muscle up skill...
Keeping feet together better and not pulling left shoulder over 1st..
Power clean.. Went heavier bc things felt good...
- Work pauses below knee and at hip up to 225 then 245, 255, 265, 270... Getting to "jumping jacky" on the landings so stopped... PR is 285
Today's WOD bc it looked fun :)
5:05... DUs unbroken and smooth pace on snatches
Going to finish with some step up strength work and crossover Symmetry strength work...
Fun classes today! Lots of people!
JVB
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