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Snatch & Capacity

By 11/29/2010No Comments

: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.

Steven