Monday 1-16-23 Workout Of The Day
A.
E3M – 6
1 Pull + 1 Power Snatch + 1 Squat Snatch + 1 OHS
In today’s complex you’ll have an opportunity to pull from the ground three times and work on your pulling mechanics. Remember to get into a good start position and plates should break from the ground as you start to engage your legs. Thereafter, your’ shoulders, hips and knees should be all moving at the same time until you get to about mid thigh where your hips will continue to open up and you’ll start your shrug and pull. Use each movement as an opportunity to practice your pull and make it the same for all three attempts (your pull, power snatch and squat snatch.
B.
21-15-9
Power Snatches
Kcal Row
RX 65/95#
intermediate: 55/75#
Beginner: 35/45# +/-
For newer members, perform your snatches from the hang position rather than the ground. With the weight you choose for snatches, you should be able to do your set of 21 in 1-2 sets, your set of 15 in 1-2 sets and your set of 9 unbroken. Use your row to pace yourself accordingly so you can get back to your snatches and be ready to work. FULL SEND on your round of nine!
