Friday Snatches: Hang then TnG

Before we ramp back up on the conditioning with Saturday’s partner piece we’ll spend Friday working on breaking down the snatch, as well as practicing barbell cycling efficiency under some mild-to-moderate, carefully measured fatigue. This is not the “omg I’m laid out on the floor in post-WOD spiciness” type of day, but more of a blend of technique & speed work, followed by learning to hold position while moving effectively with the bar.

Happy Friday, fitness friends!

WOD For 01-24-20:

2 Hang Power Snatches + 1 Overhead Squat:

10 Minutes to Build to a Top Set (not to exceed 75% of your 1RM snatch)

-then-

Every 90 Seconds For 10 Rounds:

ROUNDS 1-5:

5 Lateral Bar Burpees

3 Snatches “Touch-and-Go”

ROUNDS 6-10:

5 Lateral Bar Burpees

2 Snatches “Touch and Go”

Climbing in weight is allowed but not required, and technique should be your guide. Both power and full (AKA “squat”) snatches are allowed.