Skill: Snatch progression with a snatch deadlift focus

WOD 1:

1) 6 minute EMOM (6 sets):

Snatch x 1 rep, building weight

Rest 2 minutes

2) Every 30 seconds, for 3 minutes (6 sets):

Snatch x 1 rep @ 80-85% of best lift from part 1


INTENDED STIMULUS Heavy snatches with short rest periods. For the first 6 minutes build across the 6 sets to a very challenging single. Use the back off sets refine mechanics under load.


WOD 2:

Every 3 minutes for 12 minutes (4 sets):

5 Back Squats

INTENDED STIMULUS The first work set begins at the athletes heaviest snatch weight from the snatch section. There does not need to be any additional warm-up sets prior to the first work set. Build to a very challenging set for 5 reps over the course of the 4 sets.