Power:
Power Snatch
5-4-3-2-2-1-1-1
WOD:
Workout 17.1
10 Dumbbell Snatches (50/35)
15 Burpees Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpees Box Jump Overs
30 Dumbbell Snatches
15 Burpees Box Jump Overs
40 Dumbbell Snatches
15 Burpees Box Jump Overs
50 Dumbbell Snatches
15 Burpees Box Jump Overs
Our Power Focus this month is the Power Snatch! The Snatch is probably the most technical movements you will do anywhere. The snatch will take the bar from the ground directly overhead. In a Snatch, the bar moves from the floor to overhead, upwards of seven and a half feet! Every muscle, tendon, and ligament in the body is used. The toughest part of snatching for most people is catching the barbell in the bottom of that squat position. We are going to take that element away this month and just focus on getting the barbell overhead – a Power Snatch.
The Coach will put 14 minutes on the clock and you will lift every 2 minutes. Start with 5 reps using an empty barbell, then increase weight as you decrease reps. We are working on improving technique under load – we are not trying for a one rep max.
This workout today is from last years Open! It begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.