Snatch & HSPU Skills
Speed. Precision. Balance. The Snatch. Watch how fast these men and women go after the bar passes their knees (position 2). Hips, Hips, Hips. They get into full extension in the blink of an eye before they drop under the bar. Watch the bar path. It never gets any higher than their shoulders. Watch how they land on their feet–right in the middle of their foot to the back of their feet, the ones that land on their toes have to rock back to their heels before they stand up. Watch these people over and over. They are working in kilos. Be in awe and bring some of that confidence with you for today’s work. (The snatch work is in the first half of the video, for extra credit watch some killer clean and jerk work after). Remember, a heavy set of 2 is NOT to failure. This is skill work.
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Remember those hips hips hips? You’ll need them in your Sumo deadlift high pull. You tap into the power in your hips, that bar will absolutely float up to your shoulders. Speaking of your shoulders, you’ve got some HSPU to deal with. Whatever modification you end up using today for the HSPU, focus on keeping a tight, braced midline/core throughout the movement.
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Tuesday’s WOD
Skill work:
Snatch – work to a heavy set of 2 with a 2 second pause at position 2.
HSPU
15 minute AMRAP
6 sumo deadlift high pulls (115/75)
8 Snatches (115/75)
10 HSPU
2015 04 27