STRENGTH
Option 1: OTM 10 – Segment Snatch Pull* + Full Snatch
* Segment Snatch Pull = Pause at mid-shin, pause above knee, pause in power position, then finish high pull
Option 2: Every 2 Minutes for 5 Sets – Front Rack Lunge x 10 (5/side) + 3 seated box jumps
If necessary – do seated high jump (i.e. start on box and then do explosive jump straight up in air rather than onto box)
WOD
Level 1
Every 3 Minutes for 4 Total Sets:
- Push-up x 10
- Dumbbell Snatch x 10 (5/side)
- Row x 15/10 cal*
*Men = 15 cal row, Women = 10 cal row
Level 2
Every 3 Minutes for 5 Total Sets:
- Handstand Push-up x 5-7
- Touch and Go Power Snatch (95/65) x 7-10
- Row x 15/10 cal*
*Men = 15 cal row, Women = 10 cal row
Notes: Choose weight on Power snatch that you are able to complete touch and go reps (i.e. NO drop and reset) – if you need to drop the bar to complete the set, go down in weight so you can work on movement efficiency. Scale up if you are able to. Shoot for having about a full minute of rest or more each round.
Record individual set times and PS weight
My booty was up!! Need to work on my plank!
Snatch to 105#
WOD rx (7 hspu 10 snatch 10 cals)
1:40,1:38,1:32,1:31,1:19
1:39, 1:40, 1:42, 1:50, 1:54
10 push ups, 85# Snatch
115# PC – 1:39, 1:39, 1:33, 1:33, 1:25
95#
1:30, 1:29, 1:31, 1:36, 1:38 rx
Snatch: 2@35#, 2@45#, 3@50#, 2@55#, 1@60#
Wod: 1:45, 1:41, 1:43, 1:45, 1:45 (5 knees on box hspu, 10, 55# snatch)