:startwod:
Warm Up
Joint Mobility and Line Drills
Strength and Skill Work
Snatch for 15 Minutes
build up to 1 rep max
rest 5 mins then:
Conditioning Work
“Ten minute work capacity test” by OPT
4 min row for max calories
3 min of pull ups
2 min of Bodyweight Back Squat (3/4 BW for women)
1 min of Push Press or Jerk 135M/95W
******1 min rest between each movement*******
Keep track of calories and reps for score.
:endwod:
Coaches Notes: Beginners use PVC Pipe or Empty Bar to practice Snatch Technique from a Hanging Position #1. Any type of Snatch is acceptable. Power Snatch, Muscle Snatch, or Full Snatch. This is a 1 rep max Snatch Test.
