Saturday: By a Thread
4:00 AMRAP
30/24 Calorie Row12 Box Jump Step downs 24/20”Max Power Snatches in the remaining time (80% of your 1rm)
–rest 3:00 in between sets–
X3 sets
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Our warmup today should mostly be spent warming up our power snatch. Using bootstrap squats will help with warming up both your legs for the squats and thoracic mobility. Make sure to also warm up and practice the box jump, and step-down component.
Stimulus: Lifting under heavy fatigue against a clock.
Strategy: We’re looking to have around 90 seconds of work to hit some quality reps under fatigue. The row should be paced somewhat aggressively, and the box jump steps downs should be at a steady yet consistent pace. Find a rhythm where you need only about 10 seconds to transition between the boxes and hit your first rep.
- Power Snatches – Pull yourself down into your starting position, squeezing your feet into the floor. Keep your eyeline engaged with something in front of you, to keep your pull steady and everything engaged. Pull evenly with shoulders and hips, staying long in your pull until you extend. Punch out into your lockout positions while catching in your power position.
Snatch More Weight with These 5 Drills! Check out our video below:
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