Power Snatch and EDT

1) We’ve had a few folks step up and offer to judge and they had some great questions. The first was about judge training, which I’ll do on Wednesday night before the competition at 730pm. I know that’s pretty late, but it’s the best possible time. The second was compensation… I can give you a t-shirt and maybe buy you a beer? It’ll make you look official and tastes like beer. And there’s also a beer! The third question was when to get there for the competition and how long would it last? I’d get there at 8am for judge’s check in and then I wouldn’t make any plans before 3 or 4 in the afternoon.

Main Class
A. Warm-Up
     Row 500m
     4 Rounds 
     10 Ring Rows
     10 Push Ups
     10 AbMat Sit Ups
     10 KB Swings
     Power Snatch movement progression

B. Skill: Power Snatch – use an easy weight to execute these movements; don’t build
     Hang Snatch High Pull + Hang Power Snatch – 5 x 1+1
     Snatch Pull – focus skill work on how to get around the knee and rebend
     Snatch Pull + Power Snatch – 5 x 1+1

C. Strength
     Power Snatch – 5 x 2, building to a solid weight
     Overhead Squat – 5 x 3, building to a solid weight

     EDT – no specific rep quantities are listed, so you self-select your rep
                 range so that you can continuously move. Do big sets at first and 
                 whittle them down as you fatigue. Rest as little as possible.
      12 min AMRAP
      Ring Dips/Push Ups
      Strict Pull Ups/Ring Rows

E. Post-WOD
     Abs!! Coach’s choice if there’s time remaining

Beginners Class
   12 min x
   15 Jumping Jacks
   15 Mountain Climbers
   15 KB Swings
   15 AbMat Sit Ups
   15 Barbell Hang Muscle Snatch – empty barbell
Skill: Clean – stay at an easy weight and develop skill
   Hang Jump Shrug + Hang Power Clean – 5 x 1+1
   Hang Power Clean + Front Squat – 4 x 1+1
   Hang Clean – 3 x 3
   Front Squat – 5 x 3, building heavy
   Clean Pull – 4 x 3, building heavy
   4 x 500m Row, as fast as possible, full rest