Tuesday June 3

Results from 6/1.  A big congratulations to Amanda for doing her first RX'd wod!  Keep them coming.

Benefit of Snatch Balance

via Cody Burgener

Snatch balances give athletes the feeling of driving themselves down underneath the barbell, and requires that they get tight upon receiving the barbell at the bottom of the overhead squat. In other words, it mimics the same pattern as is experienced in the snatch; where the lifter is starting from a position of high stability, disengaging from that position, and then regaining a position of high stability under the barbell. Simply put, it is often a more effective tool to fix the specific problem that is limiting the lifter who struggles receiving the barbell.

An added benefit of the snatch balance is that it can help athletes build confidence in their abilities. Athletes should be able to and almost always will snatch balance more than their 1-RM snatch. That means that they get experience feeling heavier weight overhead, and they gain confidence knowing that if they can pull themselves under that weight in the snatch, they will be able to stabilize and stand up with it.

Warm Up

Coaches Choice

Skill

Movement Demo

EMOM 6

2 Snatch Balance

*your final set should be the heaviest load you can do 2 unbroken, hip-crease below the knee-crease

Metcon:

"The Punjabi Nightmare"

AMRAP 20

5 L - Pull-ups

10 Ball Slams

5 Hang Power Cleans (115/75)

10 Wallballs

200 m Run

*The sub for L-Pull-ups will be 5 reps of 1 Pull-up immediately into 1 Knee-to-elbow