Wednesday 08.22.12

Mike K. He's still the WOM.

Holy Hump Day, Warriors!! It's nearly the end of the month! Where did summer go? I'm not complaining because goodness knows we're all happy its not "hell on Earth" temperatures anymore. Today's WOD is all about the snatch. Yeah, take that sentence in and let it marinate. I bet A LOT of thoughts come to mind. Hopefully, what rises to the top of those thoughts is the idea that in order to snatch successfully, each of us needs to 1) keep the bar close, literally dragging it up our legs, and 2) drop FAST into that overhead squat position with the bar perfectly balanced overhead. So simple right? Yeah, I wish too. For inspiration, check out this video of a gold-medal Olympian rockin' the snatch. He makes it look easy, but check the slo-mo replay to see what's really going on.

WOD

Warm Up

"Snatch Progression"

1 hang power snatch

1 hang power snatch + OHS

1 hang squat snatch

1 full squat snatch

--

Strength

1 RM Snatch

Then:

"Super Snatch"

1 snatch @ 70% 1 RM every 15 seconds for 20 reps

--

400 m plate carry

100 one-armed KB snatch (50 per arm)

400 m run/row