Hey athletes! Going to keep it short as I prepare to watch the New England Patriots get after some legendary status! Tomorrow’s workout will be Strength and a WOD which is as elegant as it is brutal.
First work on your Hang Snatch for 4 sets of 2 reps at 75% of your 1RM. This is going to be “grippy”, so this is a phenomenal time to work on your hook grip. This will allow you to hold the bar with less effort, but can feel a little uncomfortable if you’re not used to it. Try it and you’ll see you can focus more on the movement and less on the “oh man, I might drop this bar, my grip is tired…”
Once you get through that, get your bar loaded with a moderately heavy weight that you can do a full set of 10 Power Snatches (or after that previous work, something you don’t have to break up into more 2 sets).
The WOD is an 18 Minute AMRAP consisting of 30/21 calories (Assault Bike or Rower), 3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 Air Squats each round), and 10 Power Snatches. Complete that set of work as many times as you can in 18 minutes.
Have a great night and GO PATS!
STR: 4×2 hang snatch at 75%
WOD: 18 min AMRAP
30/21 Cal bike/row
3 rounds of Cindy
10 power snatches (115/80)