STRENGTH
In 10 Minutes, work up to a moderate weight in the following complex, but stay focused on technique:
Segment Snatch Pull + Power Snatch + Hang Snatch (full)
Notes: Segment snatch pull. If necessary, do hang power snatch into OHS, or keep everything to power position.
WOD
Level 1
3 Sets, 2 Minutes Per Set:
- Hang Power Snatch (65/35) x 10
- AMRAP Jump Rope Singles in remaining time
- Rest 1 Minute
Level 2
3 Total Sets, 2 Minutes Per Set:
- Power Snatch (95/65) x 10
- AMRAP Double Unders in remaining time
- Rest 1 Minute
Notes: Scale weight properly so that you are able to complete power snatches within a minute.
complex: worked up to 65#
WOD: 52,53, 38 @ 65# (lost my DUs on the last round :()
Complex: Worked up to 85#
WOD: 151, 135, 115 SUs @ 65#
135#
108, 89, 70
complex: 55#
wod: 47, 49, 54 [I strung double unders together for the first time today!!]
complex: 100#
WOD: 90, 83, 71 @ 85#
Complex: up to 70#, but I subbed hang power snatch for hang squat snatch b/c my knee hurt again 🙁
WOD: 115, 88, 100 Rx
complex: 75#, which i think is the heaviest i have gone snatching
WOD: 75, 57 – palindrome props… 41 rx
complex @75#
WOD 90, 57, 93 (last round @55#)
100 (hair malfunctions), 100, 98 rx …. shoulders seriously burning after Fran Friday 🙂
135 132 82 70
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so yeah, irritated the back
2 rounds and modified
6 snatches @ 55#
70,60
but, I got my first bar muscle up w/ purple band!