3-Position Power Snatch / “Daily Dozen” Class WOD
- Power Snatch Complex then AMRAP in 12 minutes
- 3-Position Power Snatch
- Build to a Heavy Complex
- “Daily Dozen”
- AMRAP 12:
- 12 Lateral Barbell Burpees
- 9 Power Snatches (115/80)
- 6 Bar Muscle-Ups
Another two part (for load and AMRAP) workout today. Athletes will have the opportunity to work through the three positions of the snatch before completing power snatches in “Daily Dozen”. These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.
Scaling: Within the workout, the weight on the power snatches should be something athletes could complete 9 reps unbroken when fresh. Depending on athletes goals, they will complete some gymnastic variation for the last movement. Athletes with goals of competing locally or in the Open can complete bar muscle-ups (or a bar muscle-up progression movement), while athletes whose goals are focused outside of the gym can complete 12 pull-ups.
Every athlete will likely have a movement that is better for them than the others. For athletes who are great on a barbell, but struggle with gymnastics and conditioning, the barbell is likely the place to push, pacing out the burpees and gymnastic movement as necessary. For athletes who excel more in gymnastics, it will likely be beneficial to pace the barbell in order to hammer the muscle-ups or pull-ups. For those athletes who excel at all three movements, it is all about finding a sustainable breakup strategy that allows them to move for all 12 minutes. Slow is smooth, smooth is fast.