A. 2 Squat Snatch
E:3:00 x 5
M:
“Karen hanging out with Randy”
For time:
75 Hang Power Snatches 75/55
Starting at 0:00 and EMOM – 10 Wall Ball Shots 20/14
- 7 min cap
Program Notes:
We continue our Snatch work today but now our complexes are stripped away and we are hitting 2 Squat Snatches. Build to a heavy 2 by the last set. These do not need to be touch and go.
That being said… if you are still working on the technique it is ok to go back to any of the previous weeks complexes.
Your coach can advise on this but if we are continuing to exhibit any of the common snatch movement faults suchas early arm pull then it is best to isolate the phase of the lift where the error occurs by using complex work. Master the technique first.
Similarly beginners who are not yet lifting heavy weight with the snatch will benefit from doing more reps. So instead of 2 Squat Snatches for weight today do 5-10 Reps at light weight. Even a PVC is beneficial when learning.
Metcon intention/notes :
This is a fun and challenging combo workout using Randy and Karen(wall ball shots). Randy is a high rep sprint. Your Hang Snatch sprint will be rudely interrupted by 10 Wall Ball Shots EMOM. The combination of these two movements will reveal any movement inefficencies
you may have with either the wall ball or the hang snatch. For example if you do not squat deep in your wall ball shot and miss out on recruiting your hammy’s and glutes the you will find your quads have a little less drive in the hang snatch. Another example would be that
if you fail to drive the wall ball up with the hips and use your shoulders you will feel that in your hang snatch as well. A final example would be if you fail to rack the wall ball properly you will fatigue your arms and your grip on the hang snatch may suffer.
It goes the other direction too. Incorrect or inefficient hang snatches will affect your Wall Ball execution.
And so interferance combos like this really force us to move with absolute technical efficency. In my own training history it was work like this that helped me to learn how to move while tired and get the most out of proper movement.
Slow down and focus on your movement quality. If you do this you will find a groove and can speed up. These moves will interfere no matter how well you do them but they will interfere much less if we execute them properly.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+:
30/20 Wall Ball
Intermediate:
Hang Snatch 65/45
Wall Ball Shots 20/14
Scaled:
Hang Snatch 55/35
Wall Ball Shots 14/10
Beginner:
50 reps Hang Snatch – appropriate weight per individual
6 Wall Ball Shots – appropriate weight per individual