A)Snatch Complex Warmup-10 mins start with barbell and work to about 60% 1 RM Snatch
3 Snatch Grip Push Press + 1 OHS (Sit in bottom of squat and get comfortable here)
B) Every 90 secs for 12 mins (8 sets)- Snatch Pull+Power Snatch
Suggested Load: Start at 60% and work up…….good pulls and catch with arms locked or don’t go heavier.
C)Snatch Pulls-90%x2, 100×2]2sets, 105×1, 110×1
D)WOD For Time: 2000m Row + 100 Hand Release Push ups

Categories: WOD

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