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November 14, 2016

Skill

EMOM for 10 Minutes

3 Hang Power Snatch

Today’s technique work will be spent working on performing 3 consecutive hang power snatches.  For the hang power snatch you will need to snatch deadlift the bar up to the hang position. From there bend the knees slightly and then bow forward before aggressively opening the hips to create vertical drive.  Drop into a partial squat and punch the arms up as you receive the bar overhead. Carefully bring the bar bell back down to the hang position by unwinding your lift.  Now would be good time to review the hook grip!  Working from the hang and power position increase the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

AMRAP in 8 minutes
2-4-6-8-10…
Alternating jumping lunge step holding 45/25 lb plate *
Burpee jumping to the plate

*”Hug” the plate against your chest during the lunges, scale by performing them without additional weight.

Workout notes: This time priority couplet has an ascending rep scheme that will enhance the difficulty of both movements. Your score will be any completed rounds plus additional reps in rounds you do not complete. You have seen jumping lunges before but may not have seen them loaded with additional weight. Hold the plate against your chest by cradling it and holding it flat and tight to your body.  Keep your chest upright as you progress through each round.

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