Buy In:

Snatch Drills

WOD:

Snatch or Power Snatch

1-1-1-1-1

Cash-Out:

8 Minute AMRAP

10 Squats

10 KB Swings (53/35lbs)

10 Knees to Elbows

 

For today’s buy in we are going to perform the burgener warm-up which consists of warm up exercises and snatch development drills.  Once we have completed the burgener warm-up with PVC pipe, we will transition to a bar to work on hang power snatches, hang snatches, and snatch balance drills.

Once we have completed the drills we will transition to the snatch, where you will perform at least 5 sets of a full squat snatch or a power snatch.

For the cash-out, we will perform a short metabolic conditioning workout.  This workout is only 10 reps of squats, KB swings and knees to elbows.

http://www.exrx.net/WeightExercises/OlympicLifts/Snatch.html

http://www.exrx.net/WeightExercises/OlympicLifts/PowerSnatch.html

RESULTS: