Skill
EMOM for 10 minutes:
Hang snatch pull
Power snatch, with a 3 second freeze in the catch

We’ll be getting some dedicated snatch and clean work in on Wednesdays and Fridays over the next few week before getting into some gymnastics progressions in the new year.

Use the hang snatch pull to prime your positioning for the second lift. Be very dilligent about the freeze in the catch on the power snatch. If you aren’t able to maintain position for a solid 3 seconds, then decrease the weight, don’t squat as low, or both.

The majority of the benefit we get from snatching has nothing to do with going heavy on the lift. The movement develops speed, power, coordination, and balance, and all of those gains can be had well below 75% of your max. Don’t let your ego push you towards an uncoordinated and off-balance lift with a sluggish lockout. Even (especially) if your goal is competetive performance, you’ll be limiting your potential by training sloppy technique in favor of a couple of short-term PRs. Lift pretty!

Workout of the Day
3 rounds for time:
9 push jerks
150 drag rope single unders
21 front squats

15 minute time cap

Select a barbell weight that you’re confident squatting for sets of at least 7 at the end of the workout. The push jerks should take no more than two sets in any given round. You’ll move through this workout very quickly if you’re comfortable with the barbell. Plan on it, but don’t let your technique get sketchy in pursuit of speed. Be sure to stand all the way up on the front squats; not only is it part of the lift’s full range of motion, but it will give your quads a fraction of a second to release tension and delay fatigue.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 0:30 off