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14052018 WOD

Volume Accumulation Warm Up of the Week

2RDS

5 PullUp                                                                                                         7 InchWorm                                                                                                   10 Wall Squat                                                                                                 10 SitUp                                                                                                         200m Row / 0,4 Bike

Skill/Movement Prep

Snatch

Bar Close

Our focus today in the snatch is keeping the bar close. When the bar loops out away from the body, it feels heavier and is harder to control. When this happens, we sometimes see athletes have to jump forward to chase the weight or just miss it out front. Working our way down the body on these three positions is a great opportunity for athletes focus on getting back to the previous position. In movement prep, we will work some drills that focus on getting the elbows high and outside, which helps keep the bar tight to the body

PVC Drill

Pair athletes up with a buddy. One partner will be performing the drill while the other holds a PVC pipe straight up and down in front of the others body. The goal here is for the athlete doing snatch work to not make contact with the pipe in front of them. To do that, they have to keep the weight close and get the elbows high and outside. Each athlete will perform the following with their PVC pipe from the first position:

5 Down and Ups
5 High Pulls
5 Muscle Snatches

Then, with an empty barbell…

1st Position:

3 High Pulls
3 Power Snatches

2nd Position:

3 High Pulls
3 Power Snatches

3rd Position:

3 High Pulls
3 Power Snatches

 

WOD      

A – 1 Power Snatch + 2 OH Squat  x 6 set

B – For Time

21 – 15 – 9

OH Squat Rx 40 / 25 – Scaled Front Squat                                               PullUps / Ring Row

15 – 12 – 9

OH Squat 50 / 30                                                                                         C2B / PullUps

9 – 7 – 5

OH Squat 60 / 40                                                                                         Bar MuscleUp

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