WOD 21 DB Snatch (50/30) Right 21 DB Snatch (50/30) Left 3 Shuttle Sprint 15 DB Snatch (50/30) Right 15 DB Snatch (50/30) Left 2 Shuttle Sprint 9 DB Snatch (50/30) Right 9 DB Snatch (50/30) Left 1 Shuttle Sprint
1 shuttle sprint = Run two mats, touch with both hands, run back and touch starting line with both hands. Then 4 mats with two hand touch Then 6 mats with two hand touch.
So, 2 shuttle sprints would be 2, 4 and 6 mats, two hand touch Then immediately into a second 2, 4 and 6.
Maybe 'suicides' is a better term for the shuttle sprints for those who used to run them for basketball.
Main - Power snatch The class should warm up and get as heavy as they wish. Once everyone is warm then...
Each person will go 1 at a time, with the class cheering them on and perform a heavy power snatch - trying to max out.
You get 3 attempts in this fashion to find your max power snatch.
In your warm up sets focus on getting some depth in the squat in your catch so when it gets heavy you do squat a bit. Again, for the rep to count it is a power snatch - meaning you do not break parallel in the squat. But you should have SOME squat to get heavy.