WOD NOTES
Some snatch position work followed by a mirror interval.
The goal of 3 position snatch today is to reinforce proper positions and timing of the “pull”.
Fitness and Performance
Every 3 minutes x 5 sets
3 position Snatch
High hang + above the knee + Floor
500 m row
15 KB swings
30 DU
Rest 4 minutes
30 DU
15 KB swings
500 m row
Sport
Band reverse fly + external rotation x 8 each
Wall clock x 6 reps
Russian baby maker x 6 reps
Empty bar warmup
Muscle + power + snatch + snatch balance
Every 2 minutes x 7 sets
3 position Snatch
High hang + above the knee + Floor
Start @50% and move up with no misses
5 sets
Clean + push press + jerk
Front Squats
5-3-1-3-5
