Saturday, December 8, 2018

G’day Saturday.

Weekend is here and the holidays will soon be upon us!

I’ll be ready for the holidays once they are over I do believe.

Hope to see you all in here at some point to get your training in!



We are going to work on the much maligned snatch. It is such a cool move to work on and improve on with some patience and some persistence.

We’ll take 10 minutes to work on this movement working on one of the following complexes:

  • Snatch + Snatch Balance

  • 2 Hang Snatches

  • 2 Hang Power Snatches

This is all depending on your skill level. If you have been with us for a while try out option A with your snatch and snatch balance. For those who are newer, but are comfortable with the movement work from above the knee and hit a couple of good full snatches. If you are still working on the movement, hit 2 hang power snatches to work on that hip extension.

These complexes will get us set up for the workout.



  • Snatches or Hang Power Snatches

50 DU’s/100 SU’s/1min DU practice after each set

For this workout choose your own weight. If you are new choose a moderate weight and keep it the same for each round. If you are comfortable with this movement move up in weight each round. Use the double unders in between each set to work on a skill or practice your efficiency and breathing. Here is an example of the weight I would work with each set.

  • 10 - 135

  • 8 - 155

  • 6 - 165

  • 4 - 175

  • 2 - 185

That could all change depending on how my body feels tomorrow, but it is a start.

Competitive Class - 2pm

WOD 1:  AMRAP 15

·         Buy In = 1200m/1k Row

·         20 Jumping Lunges

·         10 T2B

·         20 WBS

·         10 Pushups

Oly:  EMOM 6

·         2 Snatch Pulls with High Elbows + 1 Snatch

Then 8 Mins to work up a heavy single

Then 4x3reps of snatch pull @105% of best snatch

WOD 2: Class WOD

- Team 782