Speed and Precision, plus Fast and Loose

JT Scott | 08/26/2018 | 1

We’ve got a great pairing today! It’s been a long time since we did some dedicated snatch work. We have been focusing on cleans to build explosive hip power and connect our jump to the bar, and now it’s time to add a test of shoulder mobility to it. We’ll spend most of class working on technique and building up the weight to a heavy Snatch triple. (We’ll be keeping the start position just below the knee to make sure we’re launching from a nice engaged posterior chain.) Snatching well is an exercise in speed and precision – it only works with both.

For the workout, you’ll get to let it all hang out and go fast and loose. Well, mostly loose – you’ll still need to brace up to do good KB swings, but the weight is light and the burpees will fly. Attack it with gusto and give yourself time for recovery each minute, or it will get sloggy before you know it.

On a separate note: we are hunting for a few new cooks to join our Community Cooks team. Every month, several members volunteer to cook a meal for the RESPOND domestic violence shelter right here in Union Square. They’re an amazing organization that we’ve supported for years now through fundraisers and home cooking, and it’s a great way to do some good right here for folks who really need it. If you’re interested in helping out, send an email to info or direct to Brian!

STRENGTH:
Snatch x3
(w/pause below knee)

WOD:
EMOM 10
10 KB Swings (53/35)
5 Burpees