12-26-19 THURSDAY

Warm up

2 -3 Rounds:

200 Meter Run

15 AbMat Sit-ups

10 PVC Pass Throughs

5 Strict Pull-ups

Power Snatch Technique

3-Position Pausing Power Snatch

MOVEMENT PREP

Take 3- 4Sets to Build to Opening 45%

Set #1: 45% of 1RM Snatch

Set #2: 50% of 1RM Snatch

Sets #3-5: 55% of 1RM Snatch

• Working through 5 Sets of a 3-Position Pausing Power Snatch to start the day

• These 3-second pauses take places when catching the barbell overhead on each rep

• The 3-Positions are:

1. High Hang (Pockets)

2. Hang (1 Inch Above Knee)

3. Floor

• All 3 reps are meant to be completed without dropping the bar

• The percentages are all based off your 1RM Power Snatch:

WOD For Time:

35 min Cap

800 Meter Run

50 Power Snatches (75/55)

800 Meter Run

25 strict pull ups (weighted 40/20)

800 Meter Run

50 Bar-Facing Burpees

• Going on the longer side with this big chipper workout

• Expect the workout to take between 25-30 minutes to complete

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