Complex Movements
Hey y’all! Just to mirror what Coach Nelly said yesterday, last week was awesome! It was so amazing to get back to seeing you in class; both old faces and new. I’m excited to get back to it for today’s work as well as we get into some complex movements in both the strength and WOD parts of our class.
First, we will take on the Power Snatch building to a challenging / heavy set of three. We’ll go over the points of performance and drill using both PVC and an empty bar bell to get our body used to moving a weight from the ground to a stable over head position. Once you get it down, you’ll spend some time just working on your sets of three.
Once you have established your 3 rep max, we will take that weight down to something lighter (Today’s RX weights are 75/45) and use this movement in the WOD. We will couple the Power Snatch with Deck Squats and Russian Twists with a med ball (14/10) in an EMOM format where each minute you have to perform one of these three movements with the rest of that minute as recovery.
We had fun testing this one so come on in and get the work done!
STR: Power Snatch
3-3-3-3-3 (Building)
WOD: EMOM 15
10 Power Snatch (75/45)
10 Deck Squats
20 Russian Twists (14/10)