We had a spirited group of 10k and half marathon runners for Run to the Pub last Saturday. We all enjoyed beer and cupcakes at the end. Thanks to Bridget and her incredible husband, Tyler, for putting on such a terrific event! We love supporting the Bozeman Area Community Foundation.
St. Patrick's Day, or Lá Fhéile Pádraig, is the celebration of the Patron Saint of Ireland's success of converting the pagan Irish to Christianity. It has morphed into a day of feasting and drinking because the traditional lifting of the lenten (Lent) eating and drinking restrictions. Slàinte!
Today we continue with our work on the snatch. You'll establish a new 3 rep max. This is not necessarily a touch and go max effort. You can drop the weight, but there is no pause or rest in between efforts. you must get right back on the bar. Three rep maxes are a great test of strength, stamina and consistency. Once you've established your 3RM for today you'll use that weight for the workout.
Note that today you are working on your SQUAT snatch. You can power snatch and then squat with the bar. We are working on that quick hip reversal and commitment to pulling yourself under the bar.
Heavy snatch work is a terrific core strengthener. We will tax your core with heavy snatches and L-holds. Good luck!
Establish 3RM SQUAT Snatch
Every minute on the minute for 10 minutes
1 Squat snatch at 3RM
30 Sec L Hold
Do your L-holds on the apparatus (rings, pull-up bar or parallettes) on which you can CONSISTENTLY hold your feet above your hips. Once you drop your feet below your hips, your time stops. You must accumulate 30 seconds before you move on. You may start on one apparatus and then continue with another. The scaled option is tuck-hold on the pull-up bar.
Record your WOD on Beyond the Whiteboard.
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