Monday, 3 Feb 2013 - Snatch and Barbell Work

Post SuperBowl WOD!

Strength

Squat Snatch

2-2-2-2-2-2-2
Touch & go

This Video is about the muscle snatch but teaches some great drills on how to practice to get better at the Snatch for those new to the movement.

– Then –

METCON (Athlete should choose a weight that they can use for all three exercises)

50 Back squat (135/95)(115/75)(95/65)(65/45)
40 Hang power clean
30 Shoulder to overhead (Press, Push Press, or Jerk)

Warm-up

Run 400 m / Row 500 m

10 Air Squats

10 Overhead Squats

Burgener warm up

10 Toes to Bar or leg raises

3 Rope Climbs or Scaled Rope Climbs

10 GHDs or GHD situps

10 Overhead Squats with naked bar (45#, 30#, or 15#)

Samson Stretch

5 Baby Elephants

Spiderman Stretch