Pre WOD:
Snatch Technique Prep:
During this block we have added a technique prep before most of the OLY sessions we have on the program. Main focus for this is to make us better at going under the barbell
A, EMOM 6
3 Snatch Balance
3 sek pause after last rep in Overhead Squat Hold,
Start with empty barbell and increase weight. Focus on speed under the bar
B, EMOM 6
3 High Hang Squat Snatch
45-65 % of 1RM
WOD:
A, Snatch 3-3-2-2-1-1-1
65% + of 1 RM
B, EMOM 12 min for max reps:
1, Power Snatch, 45/30 kg
2, Bar Facing Burpee
3, Rest
Post WOD:
3 sets
8 Romanian Deadlift, 3 Reps in reserve
12 Snatch Grip Bent Over Row, 3 Reps in reserve