MONDAY

Great job this week everyone. And thanks to everyone for being so receptive and so patient with the transition. Much appreciated.

So for the next two weeks we’re going to see components of the snatch movement added into strength and into our wods. We’ll spread it out in order to save the shoulders but you’ll see the hang snatch, the overhead squat, the power snatch and the full snatch over the next two weeks.

Maybe we’ll see some new PRs!

STRENGTH

Hang Power Snatch

5X2 increasing weight every :90 seconds

METCON

“Hang Glider”

For Time

OPEN/PERFORMANCE

5 Rounds:

15/12 Cal Bike or Row

10 Hang Power Snatches (95/65)

30 Double Unders

FITNESS

5 Rounds:

15/12 Cal Bike or Row

10 Hang Power Snatches (75/45)

60 Singles

**Bike or row are both fine. If you attended SHRED Sunday, try to get on a bike as you had a lot of rowing.

Also, I’d like everyone to get familiar with the Burgener warmup. It’s a nice empty bar or PVC complex that reinforces good muscle memory for snatching. Check out this video or ask your coach. You’ll be seeing it as part of our group warmup on snatch days.