Strength/Skill work
Snatch + hang snatch
2-2-2-2-2
Workout
For 12 minutes
20 sec DB snatch – 50/35
20 sec DB OH squat
20 sec rest
*alternate arms each round
For strength, you’ll do that complex 2 times.. so ‘snatch, hang snatch.. snatch hang, hang snatch’ = 2, your first set. This isn’t intended to smoke your grip, so if you need to put the bard down between complexes, that’s fine, but don’t leave and make a sandwich or get a drink.. get back to the bar, regrip and go. Heavy is relative here, so form needs to be spot on before adding to much weight. Are you getting a good launch from the pockets and landing in the bottom of the squat, or are you turning it into two movements – a power snatch and overhead squat?
For the workout, we’re going with a heavier dumbbell here as dumbbells at this weight became used more regularly starting with the CrossFit Open last year . I have a hunch we’ll be using DBs again, and going overhead, SOOOO… here’s a chance to get some CONTROLLED work/practice in. Now I had said I wanted you to use the same weight for yesterday’s TGUs, but it is definitely okay to use different weights today. Why? Because haven’t done DB OH squats in awhile, and it is a very challenging unilateral movement. Not only does your squat have to be on point, but you need some kickass overhead mobility. Check out the video above to see how straight up and down his arm is.
Lacking mobility to hit a full depth squat? We have a workshop for that. Sign up!