“SNATCHTASTIC 3” WOD 5/11/22

WARM UP:

400 M. Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

Then:

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

10 Snatch Extensions

Then:

Mobility

WIN

SKILL:

3 Sets

8e Single Leg RDL

8 Ring Rows w/ a Slow Negative

8 Assisted Glute-Ham Raises (Partner Holding Feet or Use GHD)

LIFT:

Tall Snatch

3 x 3

*Empty BB

Then:

Hang Squat Snatch

3 @ 60%

3 x 3 @ 65%

*Work on catching in the squat every rep.

WOD:

“SNATCHTASTIC 3”

For Time:

50 Alt. DB Snatch (50/35) (45/25)

40 Pull Ups

30 Alt. DB Snatch

20 C2B Pull Ups

10 Alt. DB Snatch

*10 Min. Cap.

FIT

SKILL:

3 Sets

8e Single Leg RDL

8 Ring Rows w/ a Slow Negative

8 Assisted Glute-Ham Raises (Partner Holding Feet or Use GHD)

LIFT:

Strict Press

5 x 4

*Build

WOD:

3 Rounds

20 Box Jump Overs (24/20)

200 M. Med-Ball Run (20/14)

20 KBS (53/35)

*10 Min. Cap.

AT HOME

SKILL:

3 Sets

8e Single Leg RDL

8e Single Leg Glute-Bridges

LIFT:

S.A. DB/KB Strict Press

5 x 8e

*Build with what you got

WOD:

3 Rounds

20 Broad Jump

200 M. Run

20 DB/KB Swing

*Use what you got

**10 Min. Cap.