>Test of weightlifting and gymnastics!
>Go fast early to be able to use time in later rounds for the heavier weights.
>Singles are ABSOLUTELY recommended for the Squat Snatch!
>Break up the Chest to Bar early to save your pulling strength from the start! Butterfly chest to bars are fine, again – break up early.
>Take time in the set up of the Snatch. If you miss an attempt, take a few extra seconds to gather yourself and reset for next attempt.
>Take a few extra seconds after Chest to Bar Pull-ups when jumping to the heavy weight. You WILL be surprised when pulling it for 1st time off of ground.
Squat Snatches (Points of Performance) :
>Know your grip
>Know your hip height, don’t set hips too high or chance missing lift. AKA remember to squat down at the beginning!
>Don’t stop pulling!
Chest to Bar Pullups (Points of Performance) :
>Grip right outside of shoulders
>Wear gymnastic straps to prevent tearing (can always rotate straps for snatch if concerned they will be in way)
>Elbows need to pull behind body
>Overextend on chest to make contact with bar
PREP WORK OR WARM-UP:
Modified Burgener Warm-up
1) 5 reps = Down & Up
2) 5 reps = Down, Up + High Pull
3) 5 reps = Muscle Snatch (from hang – NOT high hang)
4) 5 reps = Drop Snatch (NO dip)
5) 5 reps = Full Snatch
6) 5 reps = Banded (medium) Pass Throughs
7) 5 reps = Banded (medium) Pull Downs (sit with butt on ground)
5 Mins of Snatch Work
>Work on snatches, load bar and get heavy! Get ready!
Mobility post WOD:
>Barbell smash quads 2.5 mins
>Barbell smash biceps and forearms 2.5 mins/arm
**Note: all strategy and prep can be changed for whatever your scale will be**