Happy birthday Priscilla!

Snatch Primer

2 x 5:00 sections, building to technique-focused loads. Inside each section, aim for 3-4 sets, resting as needed between. Purpose here is to better our movement, preparing for what's next.


From the 0:00-5:00:

2 Snatch-Grip Push Jerks

1 Pausing Overhead Squat


From the 5:00-10:00:

1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch Balance


Hang Squat Snatch
In a 10:00 Window starting immediately after the last part (10:00-20:00 on the clock):

3 Sets of 1:
Hang Squat Snatch

Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle. Record all three heavy singles to the tracker below.

WOD
“High Heels”
8 Rounds for Time:
8 Hang Squat Snatches 95/65#
30 Double-Unders

Alpha

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Sets #1+2+3 - 60%
Sets #4+5+6 - 66%
Sets #7+8+9 - 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

Gymnastic Con
For Time:
50 GHD Sit-Ups, 10 Ring Muscle-Ups
40 GHD Sit-Ups, 8 Ring Muscle-Ups
30 GHD Sit-Ups, 6 Ring Muscle-Ups
20 GHD Sit-Ups, 4 Ring Muscle-Ups
10 GHD Sit-Ups, 2 Ring Muscle-Ups

Odd Object Con
5 Rounds, resting exactly 1:00 between efforts:
100m Wreckbag Run 70/50#
200m Run

Record all five scores, with the intention being that we push our pace significantly, but *not* to max effort. With a single minute of rest between, the rest will move quickly. Let's use this final piece today as a means to practice and refine our running pace to be faster than what we hold traditionally in conditioning pieces.

Consistency over absolute speed today. Slowest round will be our score for the day.