Wednesday Workout: Snatch Work, Short AMRAP

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better!  Happy New Year everyone!

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Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month (1x/week)!  Thanks!

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Wednesday WOD

STRENGTH

Part 1

EMOM 7:

Power Snatch + Hang Full Snatch*

*Scale to hang power snatch + ohs if needed.  Weights should be light to moderate to focus on technique – aim for no failed sets

Part 2

1 Segment Snatch DL + 2 Snatch Pulls, 3 total sets working between 90-110% of 1RM Snatch

WOD

Level 1

AMRAP 6:

• Bodyweight Lunge x 20 (10/side)*
• Abmat Sit-up x 15

*or sub lunge holding weight in front rack rather than overhead

Level 2

AMRAP 6:

• Overhead Lunge (45/25) x 20 (10/side)
• Toe to Bar x 12