Skill Work (this will take some time)
Muscle Snatch 1-1-1-1-1
Hang Snatch-OHS 1-1-1-1-1
then….three rounds for time:
Post loads and metcon time to comments.
Snatches are hard. Cleans can be tricky too, and overhead squat, oh how I love thee…..what is your favorite lift?? I love to lift anything that’s heavy. I like the challenge of lifting, and when you lift with correct form, it’s amazing how quickly you can move a vast amount of weight through space very quickly. I also like that each lift you master makes you better at the other lifts: the setup for the deadlift is the same for the clean (as well as the snatch, with wider hands); develop good speed in a clean, and it will make your snatch better; overhead squat a lot of weight, and you’ll become stronger at snatch.
Lifting requires technique and range of motion BEFORE developing strength and speed. It also requires consistent practice, much patience, and an ego check now and again, just to keep you in line :). Most of all though, technique is paramount in not only being efficient in moving weight, but also maintaining your long term health and preventing injuries.
July is going to be dedicated to lifting technique. Prior to each WOD, we will spend time on technique for lifts. If you are new to lifting, come and solidify your technique. If you’ve been lifting for a while, and you have questions or want coaching on a certain lift, come and get it. We will start tomorrow, focusing on the “first pull”, deadlift to mid-thigh. (Regular scheduled WODs will come after technique.)
By the end of the month, you will be ready for this, Angie’s WOD for today!