WOD 120621

Based on the drills we did today.
Do you have any tips for Larry to improve
his Overhead Position

20 Minutes to warm up and then work up to a heavy snatch 

I know its like I want you to be better at snatching right? 

Met Con

20 Min AMRAP
Run 800 M 

rest 3 minutes between 

record Splits 

The first half hour of class Yesterday was spent learning and practicing drills to improve your snatch.

The important points( especially for the heavy snatches today) were:

Foot work- it should be natural and habitual. Start from the same position and receive in the same position every time. If your foot work is off everything is affected; bar path, receiving position, everything. 

Hip Position in the bottom of the squat ( Knee much more forward and out, hips pushed through instead of back. ) allowing for a much more upright receiving position.

we also briefly worked through the Burgener warm up: 

Step one Jump Shrug. For speed through the middle
Step Two. Shrug/ High pull. For bar Path
Step Three. Muscle snatch. For elbow turn over. 

And Finally We drilled the first pull ( from the floor up to the hang position ) to ensure that the back angle remains the same from ground until we explode. 

You should remember all of that for tomorrow when we are working up to a heavy snatch in the beginning of class. Focusing on these points will help improve your Olympic Lifts Drilling them at home will ensure we do not have to spend a ton of time reminding you of them at the start of class. 

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