7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.MWOD 119/365- http://www.mobilitywod.com/2010/12/episode-119-most-embarrassing-hip.html
BBG- 115, 125x4, 135, 140(f)
ReplyDeleteStrength/Skill-
1a) 2- 45's each side to abmat- 4/0, 4/0, 3/0, 0/3
1b) 45, 63, 70(4/1), 63(4)
1c) subbed GH raises- 10, 25x3