**REMINDER — REGULAR CLASS SCHEDULE TODAY**
Strength
Halting snatch deadlift
with 1 sec pause below kneecaps (2nd position in the video)
*Build to a Heavy 3
Workout
12 min AMRAP
5 Power snatch – 135/95
10 Push ups
15 Sit ups
20 Air Squats
**So we’re hitting the snatch grip DL a second time around. We first did it two weeks ago when we only had 10 minutes to build up to a heavy 3. We’ll have a little more time today, so hopefully you’ll feel a little more comfortable with the movement. As mentioned above, we’ll be stopping just below the knees, which is shown as the 2nd pause in the video. After hanging there for 1 second, stand up all the way. We want to reinforce the first pull of the snatch, which we’ll be doing for the workout.
Following this this up with a mostly bodyweight diddy that opens with a power snatch – ground to overhead utilizing the same grip and first pull that you will have spent at least 15 minutes honing. Don’t forget it and just yank the bar overhead. Use a weight that allows you that have a smooth first pull while hitting the other positions shown in the videos, particularly at the waist. Contact needs to be made. Snatch weight should be something you can do unbroken for rounds 1 and 2, then split – if necessary – as 3/2 for the following.