FuBarBell Week 5 Day 1 (Snatch) & CF08844

22 Sep 2014

FuBarBell Week 5 Day 1 (Snatch)

1. 3 Position Power Snatch + OHS - 6x the complex (45#)
(Hip + Above Knee + Below Knee)
2. Snatch Grip Deadlift - 3x5 (95#)

CF08844

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS

Run 200 meters b/w sets

Strength

Power Snatch
Perform 3 reps every 2 minutes for 7 sets

These are NOT touch and go reps. Take a 5-10 second rest b/w reps.

Build to a weight that is challenging, but still allows for proper mechanics - emphasize SPEED OVER LOAD.
65,65,75,75,85,85,95

WOD

For time:
Run 800 meters
30 Power Snatches (95#)
Run 800 meters

Time: 12:01