Miss yesterday’s post on treating hand rips? Scroll down, you don’t want to miss it!
Snatch Pull Technique + Snatch
EMOM 10 minutes:
Mins 1-5: Snatch Pull Technique — Hold for 3-second pauses at: 1 inch off floor (should feel like 1 cm), Knee, and Power Position — then return to floor. Go light in weight, build to first Snatch weight.
Mins 6-10: 2x Snatch with at least a 1-second pause at bottom of squat. Ascend only if form is great!
Record heaviest successful Snatch set of 2
St. Patrick’s Day Conditioning
“Luck of the Irish” 4-Leaf Clover Tabata:
8 rounds of :20 on, :10 off for each of the 4 movements. May start at any station, but follow in order listed. Take 1 min rest (2 tabata intervals) between each movement.
Power Snatch (75/55)
Heavy Sled Push
Score is total number of reps/calories for the first three movements listed (snatch, row, tuck-ups). Sled push is unscored.
POST-WOD MOBILITY (4 mins):
Lax ball – 1st rib mobilization against rack (1 min per side) & calf smash (1 min per leg)