Performance
A. OHS;
*Work up to a Heavy Single in 15minutes
*Build to a tough 3 reps for beginners
B. Hang Squat Snatch;
Work up to a heavy Single in 10 min
*1 reps EMOM for beginners
C. Row Sprints; 300m x 5 sets, rest 1min b/w sets
*Goal is to maintain fastest pace on all 5 sets
Competition
Wod will be posted at gym
Performance
A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Snatch
B. Every minute, on the minute, for 15 minutes:
2 Snatch or Power Snatch
4 Burpees over Barbell
*Load can vary from minute to minute.
*Post total amount successfully snatched
C. 3 rnds (not for time) of:
10 Weighted GHD Hip Extensions
10 Strict C2B Pullups
10/leg DB Stiff leg Deadlifts
10 Double DB Bent Over Row (A DB will be held in both hands)
Competition
Wod will be posted at gym
12 minutes to establish a 1RM Hang Snatch (squat is preferred).
-then-
5 rounds for time of:
3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/26″
Run 200m
3 Hang Power Snatches @ 80%
6 Box Jumps 30/26″
