It's the socks!
Thursday class times: 0530, 430pm, 530pm, 630pm
Skill: Snatch work
WOD: 5 Rounds for time of:
10 One-arm Snatch w/ DB or KB (alt. arm)
20 Double Unders
Good day all! We are back at you this Thursday with the good old Snatch! After that we move into the beloved double-unders. Looks fun!
The essence of the snatch is to lift a weight from the ground to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage (typically to mid chest height) at which point the barbell is flipped overhead. With relatively light weights (as in the power snatch) locking of the arms may not require re-bending the knees.
This lift requires not only great strength, but mastery of technical skills, a high degree of shoulder flexibility, excellent balance, and speed. I also requires coordination, core stability, and explosive power of the legs to generate the upward momentum required to snatch overhead. Tremendous speed is required to get underneath the bar after the second pull.
We will be spending some time developing both the 1st and 2nd pulls and running through the movement in it's entirety. Warm up those legs and shoulders and let's get to it!
See you at the box!