Workout of the Day
WTD or Strict Pull-Ups
In 5 Total sets, alternate between both exercises working up to a challenging load on the DB Snatch and pull-up. The Snatch style us up to you, (Power/Muscle/Split Snatch). Use two hands to bring down your heaviest snatches.
Body weight or partner spotted (no bands)
5 Self Assisted
3 Second Pause Back Squat
E2MOM x 6 Sets
3 Touch & Go Power Cleans
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Power Cleans, Wall Ball Shots, Sit-up holds and Renegade Rows.
Going heavy with the Dumbbell Snatch
Typically the DB Snatch is used in metcons at higher volume reps with some standardized loading suggestions (50/35/20). On Fridays we’ve been doing different styles of grunt or non traditional lifting. Use today as an opportunity to think differently about the DB Snatch and treat it like you would a barbell lift. Your heaviest pulls will require a great set up, strong acceleration and overhead stability. Getting good at snatching a heavy Dumbbell will make snatching the same movement for reps feel that much easier.
Choose whichever version of a snatch (power, split or muscle) feels strongest for you.