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March 2, 2018

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Reminder

We only be holding one class Saturday the 4th at 8:30AM.  Heats for 18.2 will start at 9:30![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
power snatch + hang power snatch from above the knees + hang power snatch from below the knees

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second and third reps will be from the hang.   This is positional work so your load should be much lower than your max effort lifts. Now would be good time to review the hook grip!  Working from the hang and power position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

5 rounds for time of

10 dumbbell hang power snatches, left arm 50/35 lb
10 dumbbell hang power snatches, right arm 50/35 lb
10 dumbbell goblet step ups 50/35 lb 24/20″

Workout notes

We’re doubling up on the snatches today! Our workout is a task priority couplet with two movements. The dumbbell hang power snatch and goblet step ups.  The snatches will most likely get your heart rate up but you should be able to recover a bit while you are performing the strength based step ups.  Dumbbell hang snatches are a little different than the kettlebell snatches that we have seen in the past.  The dumbbell snatches don’t give you the same advantage of rotating your arm around the kettlebell as you press out.  Focus on a high elbow pull and punching out quickly as you receive the dumbbell overhead.  To perform goblet step ups you will need to hold the dumbbell at your chest at keep your torso upright and ensure this is a leg based movement rather than taxing your low back to move around the box.  If you can’t nail the mechanics of the step up with your snatch weight try a lower box height or leave the weight out for that movement.[/vc_column_text][/vc_column][/vc_row]

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