Sunday, February 2, 2014

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



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