410 W Geer St, Durham, NC 27701 (919) 907-1233

Snatch It Up

Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend!

Beginners on Saturday and Intermediates on Sunday -Register here

WOD for Monday 070912Click Here For Today’s Schedule
Hang Clean
12-15 reps up to 80% 1RM
–Rest–
Complete 5 Rounds:
10 KB Snatch – right (52/35)
Walk 50m w/KB in overhead position – right
10 KB Snatch – left
Walk 50m w/KB in overhead position - left

*Rest 60 seconds between rounds

Post Hang Snatch Loads and Time For Each Round to Comments

For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full front squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, use the same KB for every movement.  Note that there is a 1 minute rest between rounds.

ENDURANCE WORKOUT tonight at 6pm!

How to refine your KB Snatch with Jeff Martone

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon! 

FREE for all regular athletes and Bootcampers!  Register here.

One Comment
  1. Paul K Reply
    Worked up to 145 with solid form. Thank you Coach ATD for the tip on muted hips. I'll try to keep it in mind going forward. Threw caution to the wind and took a shot at my old 1RM of 165. Missed it once and got it on the second attempt. It was ugly. I'll definitely continue at lighter weights to improve form, but it was a confidence boost pull off that weight, since cleans are the lift that left my wrist in a splint for 3 weeks this Spring! METCON: 8:45 done with a 44# KB. Like that WOD a lot.

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