Warm up
800m jog or 1000m bike
One Round of 10 reps each with an orange band  Alex LaChance Warm ups • Instagram

◼️External Rotations (squeeze elbows into your ribs)

◼️Banded Pull Aparts

◼️Behind the Neck Pull Aparts (start with elbows at 90 degrees and pull band apart to fully extend elbows)

◼️Snatch Grip Press



Snatch warm up
3 reps each- empty bar or PVC
1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets




Strength
3-position snatch
https://youtu.be/IrXbuX1XVoc
bottom to top, the 3-position snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive pull under the bar
 
Every 3:00 for 15:00
3-position snatch @70-75%
ground
knee
mid-thigh
pause for a full 1-2 seconds at each position
 


WOD
"The Hitch"
For time
21 cals row/bike
21 Overhead squats  95/65   75/55
15 cals row/bike
15 power snatch
9 cals row/bike
9 squat snatch