ATHLETE

Open WOD 16.4

OR

A.  EMOM7
2 Power Snatches, 50-65%
Focus on speed to that catch, along with an aggressive punch out.  Weight is purposely light to practice speed and positioning.

B. 3 Rounds:
5 Muscle-ups or 10 Pull-ups
10 Power Snatch (135/95)(115/80)(95/65)
25 Box Jumps (24/20)

COMPETITOR

A. Skill Transfer Warm-up:
3 Rounds–Rest 1:00 b/t rounds:
7 Slow Snatch Grip Behind the Neck Presses (empty barbell)
15 Second Hold in Snatch Power Catch Position*
*Power Catch Position is a quarter squat with bar locked out overhead in your snatch grip. Purpose here is to get comfortable in this position to you can confidently go to it as you pull a Power Snatch.

Then:

EMOM7
2 Power Snatches, 50-65%

We warmed up the catch position – now let’s own it. Focus on speed to that catch, along with an aggressive punch out.  Weight is purposely light to practice speed and positioning.

B. 3 Rounds:
5 Muscle-ups
10 Power Snatch (135/95)
25 Box Jumps (24/20)