Warm up: Take 10 minutes to work on mobility and foam roll
Weightlifting: Power Snatch
E2MOM 12 minutes, work up to a new 1RM Start @ 85%
Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you. If mobility is an issue for you, talk to your coach about practicing a split snatch! Make sure off the ground you hips and shoulders rise with the bar at the same rate as not to loop the bar around your knee which will throw off the maximal force production.
WOD (For Time -Cap 16 Minutes)
21-15-9 of:
- Ring Dips
- Toes to Bar
For beginners, substitute ring dips with band assisted ring dips, pvc dips, box dips or pushups.