Wednesday 06.14.17

Aleks

WOD

“Knee Deep”
Building to a Heavy:
3-Position Power Snatch*

*1 from Hip + 1 from Knee + 1 from Ground. If you struggle with this movement take this time to stay light and work on technique. This is a good opportunity because we have three very important positions that will draw out any faults you may have throughout the lift.

Lifting tip: If you tend to lead with your hips after you pass the knee your bar will swing forward or out after the second pull. When you have to start from the knees or hips you will have a more challenging time leading with the hips so the movement will seem more difficult or you may even get less weight overhead than you would expect. If you were to work on this fault when starting from the knee you would focus your attention on the shoulders and hips rising at the same time. When starting from the hip you would avoid bringing your shoulders to far over the bar and instead keeping the chest right over the bar. That would help keep you from sling shotting your bar forward and thus making the bar move in a more upward bar path.

Cashout:
EMOMx 12:
A) 40s Max Strict Pull-ups
B) 40s Max Hollow Rocks
C) 40s Max Strict HSPU

Post scores to comments.

BarBellas

  1. * Snatch Pull
    4 Sets of 3 @ 105%
    *Only complete this if coming straight over from regular class. Otherwise continue over to Back Squat.
  2. * Snatch
    2 @ 60%
    2 @ 70%
    2 @ 75%
    2 @ 80%
    2 @ 85%
    *Only complete if you haven’t and don’t plan to complete a reguar class.
  3. Back Squat
    2 @ 60%
    2 @ 70%
    2 @ 75%
    2 @ 80%
    2 @ 85%
    1 @ 90%
    1 @ 95%

Post scores to comments.

2 Responses to “Wednesday 06.14.17”

  1. Morgan Wallace

    85# 3 position snatch – couldn’t get over this wt for the 1st position without muscling it.