Wednesday Workout: Snatch/HSPU, AMRAP 6s

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STRENGTH

OTM 10:

  • Even Minutes: Power Snatch x 4 (135/95)*
  • Odd Minutes: Strict Handstand Push-up x 5-7, Kipping x 6-8, or Handstand Hold x 30 seconds

*Aim for 60-70% of your 1RM – should be touch and go reps if possible

Scale to Hang Power Snatch if necessary

WOD

Level 1

AMRAP 6:

  • Row x 150m
  • Goblet Squat x 15

Rest 3 Mins

AMRAP 6:

  • Run x 100m
  • V-Up x 15

Level 2

AMRAP 6:

  • Row x 150m*
  • Overhead Squat (95/65) x 15

Rest 3 Mins

AMRAP 6:

  • Run x 100m
  • Toe to Bar x 15

*must re-set rower each round

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6 thoughts on “Wednesday Workout: Snatch/HSPU, AMRAP 6s

  1. 95#/6 kipping hspu
    3 + 90m
    3 + 10 t2b

  2. No Strength
    AMRAP 1: 2+7 @ 55#
    AMRAP 2: 5+12 (V-Ups)

  3. Snatch: 65#; Handstand holds
    AMRAP 1: 2+13 (mixture of 55 and 45# overhead squats)
    AMRAP 2: 5 (v-ups)

  4. 3 + 9 (FS)
    3 + 9

  5. 135 snatch. no drop
    2-3 HSPU strict
    4 rx
    4 rx

  6. Scaled HSPUs to 3x
    Row/OHS: 3+130m
    Run/T2B: 2+12 T2B

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