Kay.
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Photo Credit: Angela Clancy

OLY Strength WoD:

For Loads:

Muscle Snatch

3 - 3 - 3

Snatch Balance

3 - 3 - 3

Hang Snatch

3 - 3 - 3

Then 5 Minutes on the clock to hit a "Heavy Single" in the...

Hang Snatch

Technical lift for Strength Day today.
Three moves to take into consideration today which means there is a lot of thinking and focus required form everyone. Each move layers into the next. The aim would be to add load as you go through the 9 sets (form withstanding of course). If you are new to these moves there will be another track of moves to work through to build a foundational platform to go off of.
Let's quickly chat through what we have in store....
The Muscle Snatch is an equal parts strength & technique "primer" for the main lifts. The idea is to develop our turnover of the barbell. In this instance we are actually pulling it UP over our head (this will help strengthen the shoulders). There is to be NO jumping in this part of the workout. Use those guns!! (you won't hear us say that very much so enjoy it).
The Snatch Balance. We will go with a "Heaving" SB today. This is where you will do a dip>drive move much like in the push press. when the bar leaves the shoulders its time to drive DOWN under that bar like lightning!! Move those feet and lock out those arms!! This ideally, for the more experienced amongst us, should exceed your 1RM snatch if worked on. Today simply focus on speed and adding small bits of land to build toward your next move.
The Hang Snatch. Taking everything we have worked on so far on board lets move some weight with some serious drive and speed! Jump that bar high and then use that strong turnover & speed built from before to pull underneath the barbell into a full squat.
After that lets see how hot the kitchen is! Last 5 minutes will be to hit a "Heavy Single for the day" in the Hang snatch. If you feel good go for a PR. If theres some refinements needed stick to a moderately heavy load for you.
Get on up here. Move some weight and cheer your friends onto some PR's like they will you!!
Hold the standards. Form is priority as always.
Scale as needed.
Compare to 25/07/17