Wednesday, May 10th: Power Snatch, “Annabel” and Rope Climbs!

PVCF athlete, Tim Allen gets us stoked for Wednesday’s snatches!

And remember your high socks for those rope climbs!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 3 Rounds with empty bar of:

3 Snatch deadlift
3 Snatch Pull
3 Snatch High Pull
3 Muscle Snatch
3 Power Snatch
(10 min)

2. Power Snatch

2-2-2-1-1-1-1

Seven sets to work your way up to a heavy Snatch single for the day. (15 min)

3. “Annabel”
EMOM 10:

3 Power Snatch
With time remaining in minute, max double-unders

Score is weight/total DU

LIII: Load is 70-75% 1RM Power Snatch.
LII: 55-65% of 1RM Snatch or find a moderate weight for three that you can handle with good technique. If you are still developing DUs then practice the remainder of each minute.
LI: EMOM 10
1-2 Muscle Snatch or Clean
:20 of Double Under Practice
Rest as necessary.

4. Cash-out:

3×3 Rope Climbs (as fast as possible) Rest 1:00-2:00

LIII: legless
LII: as written, Rope climb practice or accrue 10 planks climbs
LI: accrue 5-7 planks climb
Have fun!

Leave a Reply

Your email address will not be published.