Wednesday Workout: Snatch Work, AMRAP

 image

STRENGTH

5 Total Sets, Every 2 Minutes: Snatch Deadlift + Snatch Pull + 2 Snatches

Notes: Add weight each set as possible. Focus on technique and positions through DL and Pull. Should be a squat snatch, but if needed do power snatch + overhead squat

WOD

Level 1

AMRAP 11:

  • Hands on Box Dip x 5
  • V-Up x 10
  • Farmer Carry x 100m
  • Lunge x 20 (10/side)

Level 2

AMRAP 11:

  • Ring Dip x 5
  • Toe to Bar x 10
  • Farmer Carry (70s/50s) x 100m
  • Plate OH Lunge (45/25) x 20 (10/side)

Notes: Scale farmer carry so that you can do it in 1 or 2 sets each time (i.e. 50m, drop, 50m)

ANNOUNCEMENTS/UPCOMING EVENTS

1. Gymnastics Skillz Class!

 

3 Comments on “Wednesday Workout: Snatch Work, AMRAP

  1. SN- 65#
    WOD- 3 + 15 w/ 45# kb’s
    Some dips were shallow in the last round

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s