STRENGTH
4 sets: Snatch Pull + Power Snatch + Full Snatch from high hang position
Notes: Moderate weight – focus on speed under bar. If necessary – do power snatch from high hang + overhead squat.
WOD
Level 1
4 Rounds for Time of:
- Hand Release Push-up x 6
- Hang Power Snatch x 6
- Hands on Box Dip x 6
- Jump Rope Single x 40
Level 2
5 Rounds for Time of:
- Handstand Push-up x 6
- Power Snatch (115/85) x 6
- Ring Dip x 6
- Double Under x 20
Notes: Scale weight on power snatches as needed – should be a weight you can move efficiently.
Snatch complex @ 95
WOD: 8:53
snatch complex @ 65#
WOD: 9:37 modified the crap out of it. one abmat. 65#. red band dips. strict DU.
WOD: 10:00 @ 105
WOD: 9:30
Ring Push Ups, 85#, Box Dips (feet parallel to hands)
Fast and light variation while in the middle of the c’ville strength cycle
115 11:30
>
snatch complex 65#
WOD 9:34, hand-release, purple band ring dips
5RFT
3 muscle-ups
6 power snatches (115#)
9 handstand push-ups
20 double unders
12:23
Snatch: 35, 45, 55, 65 (no knee pain, woo hoo!)
WOD: 10:38 (2 abmats, 65# PS, 3 RDs)
worked up to 95#
11:40ish? (1 abmat, box dips, and an exploded 25# plate during round 5)
Snatch- 55-65#
WOD- 13:52 rx handstands, minus the last round uglies, 55# PS, red band ring dips, 20DU’s
5 rounds
Snatch complex 105#; WOD 11:45 (5x level 1, 95# power snatch)