Wednesday 120111 Wall Ball/Squat Snatch

Remember the snatch technique work from Monday?  Well here it is… lots of snatches.  This time, full depth squat snatches- pulling the weight from the ground.  As always, mechanics definitely take priority over load.  If you can’t get deep with the weight locked out overhead… then lighter weight must be used to accommodate less than mature positioning.  Keep in mind the order of operations: Mechanics, Consistency, Intensity. It says so right there on the main chalkboard… if you missed it- I can point it out for you.  Intensity with improper  mechanics is backwards.  Get it consistently right- then add intensity.  Added intensity may come in form of increased load, faster time, increased load, same time… or simply same load and a faster time. But solid mechanics is first.

Wendy and Dan locking it out.

Wednesday’s WOD- classes at 7, 9, 10am and 5pm… Strength class at 6pm with Ondrej.
Three rounds for time of:
30 Wallball shots, 20 pound ball
35kg Squat snatches, 30 reps (movement initiates with barbell below the knees)
Post time and loads to journals/chalkboards.