Deep Comp- 10/11/16
EMOM 15: Snatch
0-4: Snatch DL with 3s pause at hip + Hip Snatch @60%
5-9: Hip + Above Knee Hang @65%
10-14: Halting Snatch (3s pause 1" above floor) @70%
- During the pause at the hip, use your lats and triceps to keep the bar close to your body and keep your shoulders in front of the bar.
- During the halting snatch, pause 1 inch off the ground, keep your back angle the same and focus on using your erectors to stabilize your spine.
50/40 Calorie Row
30 Overhead Squats 95/65
20 Burpee Box Jumps 24/20
- Both hands much touch the ground on GHDSU. Be sure to fully open hips on ohs and bbj
- Hit this at 75-80% effort. Stay comfortable and don't treat it like an open workout. The goal here is to get out of breath, hit a variety of movements, but still fully recover thoughtout the week.