Thursday, August 23
We are going to practice the snatch before hitting the WOD with power snatches. During the skill practice, work on the full squat snatch and work up to a moderately heavy weight, but don't go above 70% of your 1-rep max. Watch the super slow motion video below and pay attention to the positions and the speed of the bar during the different parts of the lift. Notice she has a "rolling start" with her hips well below her knees, but at the point the bar leaves the ground the hips are above the knees and the shoulders are over the bar. This is where we want you to start. Get to that position and then have a nice slow, steady pull from the floor to the knees. Get past the knees and bring the bar in to power position. Look how she brings the bar all the way in to her hip crease while keeping the knees bent. This means she can jump straight up when the bar gets to power position and the hamstrings are fully loaded.
Workout for Thursday, August 23 Warmup Run 400 30 Squats 30 Pass Throughs 30 Overhead Squats
Skill Snatch Technique/Practice
WOD 15-12-9 Power Snatch (115/85) Ring Dip Knees to Elbows