Thursday Workout: Snatch Work, 3 Rounds

Reminder that this Friday there is no regular 545PM session due to our Ladies Night – WOD and Wine!  If you are coming to the Ladies Night WOD, please RSVP on Facebook Here.  Also, we have Yoga this Sunday!



High Hang Snatch + Hang Snatch (above knee), work up to a heavy set in 10 Minutes

*Can be power or full squat snatch


Level 1

3 Rounds for Total Time:

  • Dumbbell Press (AHAP) x 10
  • V-Up x 15
  • Row x 250m (or run x 200m)
  • Rest 1 Minute

AHAP = as heavy as possible for specified number of reps/sets

Level 2

3 Rounds for Total Time:

  • Strict Handstand Push-up x 10
  • Toe to Bar x 20
  • Row x 300m (or run x 250m)
  • Rest 1 Minute

*Record total time including 2 minutes or rest intervals.  Consider subbing heavy db press for hspu, or scaling to kipping handstand push-ups.


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