A. 3 Hang Power Snatches @ 100%
In 15 minutes, build to a heavy set of 3
B. Castaway
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power SnatchesScoring: Not Scored
## GENERAL
* The Hang Power Snatch is the focus of today's two part workout
* In part 1, we'll build to a heavy 'touch-and-go' triple
* We expect the sprint chipper in part 2 to take somewhere between 9-15 minutes to complete
## HANG POWER SNATCHES
* The hang power snatch takes place from anywhere above the knee
* At the start of each set, athletes must stand to full extension and establish the hang position before beginning their first rep
* Looking for a moderate barbell loading in ""Castaway""
* This should be a weight that athletes can cycle in sets of 5-7 during the workout
## ROW
* If short on rowers, stagger heats by 3-4 minutes
## DAILY VIDEO
[Click Here](https://youtu.be/A4m_lXegikw)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 8 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
10 PVC Overhead Squats
5 PVC Sotts Press [Click Here](http://youtu.be/a-iuHd5iZTU)
5 PVC Liftoffs [Click Here](https://www.youtube.com/watch?v=oUT1V3H6pbU)
## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
# MOBILITY (12:00 – 15:00)
## Barbell Thoracic Opener: 2 Minutes
[Click Here](https://www.youtube.com/watch?v=AGoQN4GtT_U)
# TEACHING (15:00 – 25:00)
## ROW
### Long Arms
The arms are the focus of our movements today. There are two places we want long arms when rowing. The first is in the start of the drive. The goal here is to keep the arms straight until the legs completely straighten. The second place is in the start of the recovery. Here, the arms should get long before we bend the legs again. A good way to think about this:
*"Straighten the legs, bend the arms. Straighten the arms bend the legs."*
### Movement Prep
20 Seconds Straight Arm Row (Just Legs & Torso)
20 Seconds Straight Leg Row (Just Torso & Arms)
20 Seconds Full Stroke
## HANG POWER SNATCHES
### Short Arms
When getting set-up for the hang power snatches, we can look to make our arms shorter by keeping the upper body extended, not rounded forward. When the shoulders round forward, the bar will naturally sit lower on the body, making it harder to get overhead. When the should blades are squeezed together, it puts the upper body in a strong position and helps the bar sit higher on the body. In this position, it's a shorter distance to jump the bar overhead.
### Long Arms
While we want the arms short in the initial set-up, we want the arms long in the jump. Jumping with straight arms allows us to use the legs and the hips to launch the bar overhead. Shortening the arms here by bending early blunts our power output and takes away a good chunk of the bar's 'weightless moment'. ***Take a look at the daily video for a visual of both of these teaching points.***
### Movement Prep
Establish Set-up Position
5 Top Half Deadlifts
5 Hang Straight Arms Jumps
5 Hang High Pulls
5 Hang Power Snatches
# HANG POWER SNATCH (25:00 – 40:00)
* Athletes will have 15 minutes to build to their heavy set of 3 hang power snatch
* The hang position is anywhere above the knee
* These 3 reps should be completed unbroken
* Teaming athletes up on bars will reduce the number of bodies moving as once, making it easier to see and correct movement
# PRACTICE ROUND (40:00 – 45:00)
# 1 Round
10 Air Squats
5 Calorie Row
3 Hang Power Snatches
# STRATEGY + WOD (45:00 – 60:00)
## AIR SQUATS
* The air squats are the least important part of the workout, essentially the buy-in
* Find one pace that you can hold from reps 0-100 and that allows you to maintain a strong leg drive while rowing
## ROW
* Once on the rower, move at a moderate pace that allows you to minimize the number of sets needed to complete the 25 reps on the barbell
* A faster speed row can easily be lost with multiple long breaks between sets on the barbell
* Find a balance between speed here and speed on the barbell
## HANG POWER SNATCHES
* The workout is all about the hang power snatches, as this is the only place we'll stop moving today
* Because they come from the hang position and not the floor, expect to hold on for larger sets
* Fight for bigger sets and short breaks knowing there is nothing else to follow
* Here are several options on how to approach the 25 reps:
* **2 Sets:** 15-10
* **3 Sets:** 10-8-7
* **4 Sets:** 7-6-6-6
* **5 Sets:** 7-6-5-4-3 or 5-5-5-5-5
# AFTER PARTY
## Strict Gymnastics
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-up
Strict Ring Dip
Push-up
Rest 3 Minutes