Simple Complexities

Snatch Complex (x8)

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

(Complete the entire complex without re-gripping)

THEN... 10 x 100m sprint, full recovery

Only made it about 5 rounds of each... I think mostly due to class size. I liked the complex a lot, it really helped me feel the difference in each movement, no matter how subtle. The hang snatch portion was the most uncomfortable for me... dunno why its so awkward really, but I kept wanting to catch it in the power position. My form actually got better as the load went up. With the lighter bars I was pulling the bar too far back (behind my head) and losing balance. Working sets were 45, 65, 85, 95, 105, and 115lbs.

The sprints were kinda silly. We did them in the street, uphill, in huge heats. I stayed consistent at 13 sec per round... we only did 4 before wrappin it up for the day, traffic started to become an issue. Even still, I can't wait to feel my hammies tomorrow... gonna be doin some serious CrossFit shufflin'.