4 rounds:
15-25 Chest to Bar Pull-ups5 Snatches @205/135 lbs (any type of snatch is permitted)
rest 2:00 between rounds3:00 time cap each round
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): We have a high-level gymnastics movement paired with a heavy barbell. Start by warming up your shoulders and squatting pattern for our snatches today.
This can be done with squat-to-stands, pause overhead squats with a lightweight, and Sotts press from a snatch grip. Also, spend time warming up your pulling for our chest to bar. Kip swings, Kip levers, and banded work can help with this.
Stimulus: heavier lifting stimulus paired with dense gymnastics for a nasty couplet.
Strategy: Today is meant to be a good training tool to develop your gymnastic density and your ability to lift under severe fatigue. For our pulling movement, this should be something you can do either unbroken or in 1-2 sets.
We only have to do it once per interval. For the snatch, remember this can be either power or squat, so utilize the position that will allow you to hit a single every 5-10 seconds. This lift should be something that is no more than 75-80% of your 1rm snatch.
- Chest to Bar Pullup- Whether doing a C-Kip or butterfly, make sure you have a good grip on the bar.Aim to wrap your thumb around. We should be looking for 1-2 sets here, so don’t be afraid to drop the volume, or move to a chin over the bar pull-up if needed.
- Snatch– We can use a power or squat snatch, so pick whatever pattern you can repeat for all 5 reps.Drive feet into the floor as you pull, and punch out your catch. Don’t rush standing up from whatever your receiving position is. Be patient and stand confidently out of each rep.
Snatch More Weight with These 5 Drills! Check out our video below:
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