A. Snatch Pull + Hang Power Snatch + Overhead Squat
1 Complex E:2:00 x 6 sets;
build first 3 sets then across for last 3 at around 80-85% of Snatch 1RM
M:
4 Rounds Each for time
8 Power Snatches 95/65
60 Double Unders
15/12 Cal Bike
rest 1:30
Program Notes:
A. We are building the pull from the ground into our snatch work this week. Until now we have been working above the knee. With the snatch pull we get our first taste of the timing required from the ground.
The aim here was to understand the timing of the pull. Athletes should work on keeping their arms long through the snatch pull and hit the same spot that on the pull and HPS. Weights shouldprogress from last week.
Metcon intention:
- Snatch cycling, Thruster work, musclular endurance.
- There is plenty of interferance between the 3 moves in this one but you should not allow that to slow you down. Grit through it and send the thrusters. Breaking the Snatch is OK but should be no more than 2 sets.
Scaling the metcon:
- Use weights that allow for consistently fast intervals across the 4 rounds.
- Beginners can scale the power snatch to a hang power snatch if there is an early pull present in the full power snatch or for anyone who is still learning the snatch ( if we keep practing early pull it could become habit)
- Double unders can be scaled to singles or biking/rowing if jumping is not possible
- Beginners can scale the thruster to a wall ball, goblet squat or air squat if squat depth and form are still not on point yet.