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Workout of the Day

Workout of the Day

4.5.19

Hang Snatch (5 hang muscle snatches EMOM x 5)
All sets are intended to be on the light side, between 35-45% of our estimated 1RM Power Snatch.

On the hang muscle snatch, our aim is to build bath path awareness along with turnover speed.

On the bar path…
We have the chance to refine the vertical path of the barbell. Tracing up the shirt with elbows high to the outside, we are looking to keep the bar close to our chest as it rises. A common fault in the snatch is when our hips and arms push the bar forward and away from us, causing a "looping" of the bar to the overhead position (along with a very inconsistent feeling).

Power Snatch (2 Power Snatches EMOM x 6)
Set 1) 50%
Set 2) 55%
Set 3) 60%
Set 4) 65%
Set 5) 70%
Set 6) 75%
All numbers are based off your current estimated 1RM Power Snatch. If we are not moving well today, and feel ourselves missing some point in the lift (such as feeling a press-out at the top of the lift), let’s stay on the lighter side. These percentages are a starting point, but not the end-all-be-all. What is far more important at the start of this cycle is to dial in our positioning on the barbell before increasing the loads. Those will come in time.

Metcon
Metcon (3 Rounds for reps)
3 x 5 min Rounds
30/20 Cal Row
20 Burpees
AMRAP 10m Shuttle Run

Rest 3min between Rounds.
For Rx’+ complete 30 Shuttle Sprints in under 5min

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