P. Snatch

29- August- 2013


Warm-up
with a pvc pipe
20 pvc pass thru's
20 body rotations (right)
20 body rotations (left)
20 pvc pass thru's
20 over head squat
20 power snatch
20 squat snatch
20 snatch balance


sWOD
Power snatch

Novice---
10 sets X 1 rep
NOTE: We are working on technique here not strength. I want to have minimal dip on the catch.


Advanced---
3-3-3-3-3-3
NOTE: Each set try and move up in weight.



WOD
8 min AMRAP of;
5 power snatch 95/65#
10 jump squats
5 burpees

NOTE:  Scale weight as needed.




EC
5 rounds of
5 burpees
rest 30 secs