2024-01-04-snatch-bbjo

Brief

BCF Snatch & BBJO

Today’s Strength is all about being explosive and getting as big of a jump as possible so we’ll work some drills to prime for that. The other aspect I want people to focus on is your landing position, you have a lot of room before you get below parallel. If we’re comfortable catching just above parallel (and avoid the star fish) you’ll move more weight

The metcon is going to be about pacing, try to find a number in the first minute that you can hold on to for all 10 minutes, maybe even picking up the pace with an extra burpee per minute rounds 8-9-10. The snatch is supposed to be heavy, if Rx is too much for you I’d go 80% of the snatch you hit in the strength piece

Warm up

3 rds 5 inch worm push up 10 good mornings / kang squats / muscle snatches 10 box step ups / jumps / burpee box jumps

Snatch progression

Elevator drill
High pull
Muscle snatch
3 levels drill
- High power
- Mid power
- Flirt with parallel
- Hold in catch

E2MOM - 14 minutes

3-2-1-3-2-1-1 Power Snatch waves

5 minute transition

Test run

1 power snatch 5 burpees 1 power snatch

Metcon

10 min amrap Bbjo Emom power snatch 165/110