Strength / Skillwork
Hang Power Snatch
8-8 / 3-3-3-3 / 3-3
BB – 50% / 65-75-85-90% / 65-65%
The WOD today was specifically chosen for two reasons:
1) To give plenty of time to really work on developing the technique on the Snatch.
2) It is a good short intense WOD.
WOD
5:00 AMRAP
20 KBS 55/35# [70/55#]
10 HSPUs [4″ Deficit]
Rx – As written
Rx+ – [ ]
Elements
Elements will not do the Hang Power Snatches
For time:
Buy-in 2K Row
Then:
3 Rounds of
20 Alt. DB Snatches 30/20# [45/30#]
10 Burpee Box Jump Overs 20″ [24″]
Then:
Cash-out 3mi Bike
Buy-in and cash-out are part of your overall time.
Box jump height is the same for M or F. It changes just based on Rx or Rx+.
