Strength
Snatch + Overhead squat
Heavy double
Workout
10 min AMRAP
12 Push ups
9 V-ups
6 Hang power snatch – 115/75
*If you haven’t noticed, or maybe you have, but we do a lot of snatching. Yep. We’ve got the meet coming up March 31st. This is also a good chance to get in a LOT of work. Now, I’m not talking high volume work in the sense of a lot of reps, but work with a PVC pipe, an empty barbell, work on your MOBILITY – shoulders? tspine? ankles? hips? Get in early and warm up with the CrossOver Symmetry bands, stay after class and do the Iron Scap program of the bands. Burgener warm up on your own every day. Get to the point where you see a snatch complex and you say ‘I’ve got this’.
The workout is a simple triplet. This is where it will be challenging – it’s short so there’s the tendency to rush through the movements and shorten the range of motion (ROM). I’m looking at you, push up. I saw a lot of tricep push ups during Cindy. Let’s work to get our hips up too, and not just our upper body, okay? Follow that up with come core work, and by the time you get to the hang power snatches, you’ll see why holding weight overhead really taxes your core. Let’s see who can get 5+ rounds Rx.