Thursday Workout: Power Snatch and Intervals

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STRENGTH/SKILL

In a few sets, work up to a heavy Power Snatch

Notes: 10 minutes max to build to heavy single for the day, not a 1RM

WOD

Level 1

3 Sets for Total Working Time:

  • Hang Power Snatch x 5
  • Burpee Box Jump (18/12) x 10
  • Russian Kettlebell Swing (40/20) x 10
  • Row x 200m
  • Rest 3 Minutes

Level 2

3 Sets for Total Working Time:

  • Power Snatch* x 5
  • Burpee Box Jump (30/24) x 10
  • Kettlebell Swing (53/35) x 10
  • Row x 250m
  • Rest 3 Minutes

Notes:  Choose a weight that is moderate to heavy for the power snatch (~80% of heavy PS single) – does not have to be touch and go.  If still working on the movement, keep the weight light/moderate and focus on doing reps from the hang position.

ANNOUNCEMENTS/UPCOMING EVENTS

Register for the 2015 Open!

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