15 July 2015 – Snatch Sprints


400m run
20 Air Squats
400m run
10 pushups
400m run
10 burpees

5 minutes

5 Power Snatch
5 Overhead Squat

Bench Press
1×10 60% (40kg)
1×8 65% (45kg)
1×6 70% (50kg)
1×6 75% (50kg)
1×6 80% (45kg)

8 minute AMRAP
100 meter run
10 power snatches (50,35)

Level 2 (40,30)
Level 1 (30,20)

Score: 4 rounds, 2 snatches (4.2) (L2)


This was quite a burner. 8 minutes doesn’t seem like a long time but on your 4th round of sprints it feels like forever! The Saturday Sprint sessions definitely helped in this regard!

This was a good exercise in getting my snatch technique dialed in. Because of the injury I was super careful of pulling the arm muscle again so focused intensely on technique – which is what we should be doing anyways but our brains sometimes switch off in the heat of the WOD. Pulling high with the shoulder shrug and using the hips was the name of the game and I could feel my arms compensating for the lack of strength on the pull by using the outside of the forearms instead of the shoulders (I could definitely feel it in the forearms the next day). Looking forward to getting the technique right and moving to heavier weights eventually.


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