6.21.18

3 Position Snatch

High Hang+Hang+Snatch

Rocket Racoon

30-20-10
Situps
15-10-5
Snatches (95/65)

TODAY'S FOCUS

The Workout today is a fast paced couplet. Athletes' goal should be minimal transition time. You can challenge them to no chalk breaks. 

Situps should be pushed to be unbroken

Snatches should be light enough to go touch and go.

0-10 Individual Warmup

  • 3 Rounds
    • 8 PVC Overhead Squats
    • 8 Deadlifts
    • 5 Broad Jumps

10-15 PVC Shoulder Mobility

  • PVC Passthroughs
  • Front Rack Stretch
  • Bar Behind Back Pull up and down
  • Lean Through

15-20 PVC Snatch Prep

  • About 5 Group led Reps of Each
  • Press PVC from shoulders into activated External Rotation
  • Press Into Overhead Squat
  • Drop Snatch
  • Snatch Deadlift - Shin to knee
  • Hang Snatch Pull - knee to hip extension + shrug
  • Snatch High Pull
  • Snatch

20-22 Overview of 3 Snatch Positions

  • High Hang, Hang (stress the bar is above the knees here), and from the ground

22-37 3 Position Snatch

37-39 WOD Review

39-44 Setup/ Warmup

44-54 Rocket Racoon

54-60 Cooldown/Scores

  • Upward Dog
  • Pigeon stretch on box or against wall