8 Minute EMOM:
3 Position Power Snatch
Set 1-2- 60% of estimated 1RM Power Snatch
Set 3-4 - 64%
Set 5-6 - 68%
Set 7 - 72%
Set 8 - 72-75%
3 Positions of the Power Snatch:
#1 High Hang
For the snatch, the bar starts in the hip, in the clean it stays at high thigh. Keeping your chest up and driving through your legs and hips allows for us to work on our finish position. The finish is the last time we are pulling on the bar before starting to pull under. If we ever having trouble with bar path, using the high hang position allows us to emphasize points of performance.
Loading from the top down and pausing for just a second above knee, in either position allows us to eliminate the pull from the floor. Pulling from the hang position emphasizes hinging or scooping under the bar just before extension. We must pass the high-hang position before extending and reaching the finish position.
Low Hang or 2” Below Knee
This position allows us to maintain tension that we may or may not be able to recruit during our set up. Pulling from low hang allows emphasis on tension, getting our knees back, and scooping under the bar before passing the high hang position.
Taking lifts from the hang puts efficacy on different points of performance that we may miss pulling from the floor.
On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.
On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 7 Toes to Bar
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike
*Box - 24"/20"
*Barbell - 50-55% of your estimated 1RM Snatch.
In every minute, we are looking to finish with time to spare. At no point should we be challenged to finish the volume inside of the window. As a slightly scaled up version of an "active recovery day", our intention here is to prime the engine for Friday…. not, to break us down.
On the final station of the four, use the 60 seconds to cruise at a recovery pace on your choice of equipment. Intended to be a pace we are consistently moving, but never fully out of breath. Conversational pace.