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  • Writer's pictureJohn Fadel

Saturday WOD: uppers & downers

General flow 

  • Get out PVC 

  • 2 Rounds

  • 100m Run

  • :20 PVC pass through

Establish snatch grip here

  • :20 alternating spidermans 

  • :20 air squat

  • :20 PVC around the world 

  • :20 Bootstraps with reach 

  • :20 Down dog - actively driving head through

  • :20 PVC behind the neck snatch grip press

  • :20 Scorpions

  • :20 Push up to down dog 


Over Head Squats option: Front squats

Set 1: 3 Overhead Squats @ 60%

Set 2: 3 Overhead Squats @ 65%

Set 3: 5 Overhead Squats @ 70%

Set 4: 5 Overhead Squats @ 70%

Set 5: 5 Overhead Squats @ 70%

3 Second Bottom Pause On All Reps Rest 2-3 Minutes Between Sets

BB

Power Snatch 

On the 3:00 x 3 Sets: 

2 Power Snatches

* Start First Working Set at 82% & Build To Heavy 

"Uppers & Downers" 

AMRAP 10: 

1-2-3...Power Snatches (135/95) 

15 Wallballs (20/14)

Modifications

Power Snatches 

  • Reduce load 

  • Reduce volume 

  • Hang variation 

  • Sub DBs

Wall Balls 

  • Reduce load 

  • Reduce volume 

  • Medball / DB thruster 

  • Medball squat 

  • Goblet squat 

  • Squat to target 


The One | Teaching Focus 

  • Keep it close! 

  • In the snatch we want to keep the bar close. Cue athletes to pull the bar into them throughout the pull. Cue athletes to pull the elbows high and outside as they pull the snatch overhead. 


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