Wednesday 04.02.14

Frank flies through 14.5

This Friday is WCFM Ladies' Nite at Wine Nutz! 

8 PM is when the fun begins.

Did you catch up on all the latest WCFM news in our April Newsletter?

What is a snatch complex?

The snatch complex is obviously a complex of all the components of the snatch. The complex begins in the hang position, which means you are standing tall and the bar is hanging at your hip crease. Your grip is such that the bar is snug in your hip crease. The first (1) movement is a hang POWER snatch. "POWER" anything means your finish position is up high (i.e., not in a squat). The second (2) movement is a repeat of the hang power snatch with an overhead squat tacked on to the end. This second series of movements are distinctly separated. Complete the hang power snatch, skip a beat, then do an overhead squat. The third (3) movement is a hang squat snatch. You pop the bar up and immediately drop down into your squat to catch the bar overhead while in a deep squat. Basically, you start in the hang position and end in an overhead squat. The fourth (4) and last movement is a full squat snatch. You begin with bar on the ground and finish in an overhead squat position. 

The key to completing this strength component for today is choosing weights each round that challenge you without defeating you. You want to practice good technique. You are not trying to max out. Practice shitty snatches and beget more shitty snatches. Practice shitty form and beget a hatred for snatch as well as a banged up body and an obnoxious refrain of "Oh, I don't DO snatch." Chase your weakness, and I guarantee for most of you (myself included), your snatch is a BIG weakness.

WOD

8 rounds

1 Snatch Complex

(increase weight each round)

--

5 Rounds

10 thrusters (115/75)

30 Doubleunders