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Components

3 Position Snatch

Buns + Guns

Settings

Workout

Positional Development

– Skill: Today is aimed at skill/technique work. Odd minutes you will perform 3 position snatch. Even minutes will consist of 15 banded pull downs. You should have plenty of time to transition between movements. Select a weight which will allow you to maintain proper form – Skill: For positional development, we have anti-extension ring planks and DB overhead holds.

Warm-up

Review all work today starting with:
– Review options for gymnastics skill work
– Gymnastics Static Hold options
– Glute Bridges (have everyone perform 20 reps)
– Alt. DB Curls (have everyone perform 20 total reps)
– Banded Pulldowns (have everyone perform 20 reps)
– 3 Position Power Snatch with a PVC
Then grab barbells and complete:
2 High Hang Power Snatch
2 Hang Power Snatch
2 Hang Below Knee Power Snatch
Put bar down between movements and rest 10s. These can be done on the coaches call.

GOAT WOD

B: 3 Position Snatch (10 Minute EMOM)

1 Hang Snatch (Above Knee)

1 Low Hang Snatch (Below Knee)

1 Snatch

Odd minutes=3 position snatch
Even=15 band pull aparts.

Score highest weight on snatch but stay keep form intact

C: Metcon (No Measure)

Gymnastics positions workout:
EMOM 10:
ODD Minutes: Anti-extension ring planks
EVEN Minutes: DB Overhead holds. 30 seconds.

Metcon

D: Buns + Guns (Weight)

EMOM 8:
ODD Minutes: 20 Glute Bridges (Double Leg)
EVEN Minutes: 20 Alt. DB Curls (total)

Whiteboard: