10.18.2016 Snatch Push Press, Dubz, Pull Ups, Row and Push Ups

STRENGTH:

15:00 Window to Establish Heavy Double

Behind the Neck Snatch Push Press

METCON:

4:00 AMRAP

20 Double Unders (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

4:00 AMRAP

R0w 600 Meters

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Execution
Stand with the barbell behind your neck as it would be in a back squat, holding it with a snatch-width grip. Keep your shoulder blades squeezed back together and your trunk stabilized tightly. Dip smoothly at the knees and drive hard against the floor with the legs as you would for the jerk to accelerate and elevate the bar. As the bar leaves the shoulders, continue pressing it with the arms straight up into the proper snatch overhead position, locking it in tightly before lowering the bar for the next rep. Unless doing otherwise for a specific reason, drive the bar as hard as possible with the legs. Reset in a standing position before starting each rep. - Catalyst Athletics