Strength WOD:
EMOM for 6 Minutes Complete:
2 Snatch (full) @ 70%
* Touch and Go
Conditioning WOD:
3 Rounds for time:
10 Snatch (full) (115#/75#)
50 Double Unders
Results
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EMOM, one of my favorite methods of strength, technique and work capacity training. What does this strength workout format benefit? Read: EMOM (Every Minute On the Minute): A Formula For Volume and Skill Development
I was planning to write up some key performance points to the snatch but then found this sequence from hookgrip that shows the key points to the snatch.
Note in the first two pictures of the sequence how far over the bar he stays with his chest while keeping his shins vertical and back angle the same, then in the next three pictures he keeps the bar in contact while maximizing the “finish” and extension of the hips and knees to pull under and receive the bar. In all of this pics you can also see the knees “out” or externally rotated.
20 year-old Karen Martirosian from Russia snatching 180kg or 396 lbs:
Notes:
Kendrick Farris of Team USA Weightlifting earned a bronze medal today at the World University Games. At a bodyweight of 206# he set a PR on his snatch at 354# and shattered a 14 year old American record on the C&J with a 464# lift! Badass!