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WARM UP:

10 Y’s, T’s, W’s

10 Reverse Flys

10 Face Pulls

Then:

Shoulder Mobility

Then:

3 Rounds

10 Pass Throughs

10 Good Morning’s

10 Snatch Extensions

10 Snatch Pulls

10 O.H. Squats

LIFT:

Snatch Complex

(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Snatch 2 Sec. Hold at the bottom of the Squat)

5 @ 65%

3 @ 70%

3 @ 75

2 x 3 @ 80%

*Work on your barbell pathway. Focus on positioning

SKILL:

EMOM 8

ODD: 1 Min. Weighted Plank

EVEN: 10 Weighed Push Ups

*Adjust weight accordingly to level (Int. / Scaled).

WOD:

“CHEWY”

5 Snatch  (165/115)

10 C2B Pull Ups

4 Snatch (185/125)

10 C2B Pull Ups

3 Snatch (205/135)

10 C2B Pull Ups

2 Snatch (215/145)

10 C2B Pull Ups

1 Snatch (225/155)

10 C2B Pull Ups

POST WOD:

2 Rounds

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Face Pulls

Then:

Roll & Stretch

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