Friday Workout: Snatch, “Rahoi” Hero WOD


3 Position Power Snatch (Floor, Low Hang, Above Knee) – work for 10 minutes building to challenging set. Focus on technique. Do not drop bar during set.



AMRAP in 12 minutes of:

  • 12 Box Jump (M-24 W-20)
  • 6 Thrusters (M-95 W-65)
  • 6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

5 Comments on “Friday Workout: Snatch, “Rahoi” Hero WOD

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