WEDNESDAY

 
Skill Development

Power Snatch Cycling 

6 sets for quality:

6 power snatches

 

*Perform a new set every 2:00

 

Today’s lifting should see an emphasis placed on speed and efficiency of touch and go snatches. Athletes need to understand barbell cycling is a different skill to 1RM lifts.

 

 

5PM SKILL SESSION

BAR MUSCLE UPS

WOD

5 Rounds for time:

15 Box jumps 24/20”

15 Power snatches 43/29kg

15 Kettlebell swings 24/16kg

 

Time cap: 20 minutes

Active: 20/12kg, 20/16”

Lifestyle: 12/8kg, Box step-ups 20/16”

 

The workout should see weights that allow unbroken kettlebell swings, power snatches in 1-2 sets across rounds and box jump heights that allow a high cadence of unbroken reps, without hesitation due to height.