WOD

WOD
Weightlifting
Snatch
Oly Technique A – Snatch Complex
5 Sets for Quality:
Set 1 – 5 Tall Snatches + 5 Snatch Drops
Set 2 – 4 Tall Snatches + 4 Snatch Drops
Set 3 – 3 Tall Snatches + 3 Snatch Drops
Set 4 – 2 Tall Snatches + 2 Snatch Drops
Set 5 – 1 Tall Snatch + 1 Snatch Drop

Oly Technique B – High-Hang Snatch
From Minutes 0:00 – 4:00:
Build to a Moderate High Hang Squat Snatch (pockets)

Oly Technique C – Hang Snatch
From Minutes 4:00 – 8:00:
Build to a Moderate Hang Squat Snatch (knees)

Metcon
Metcon (Time)
2 Rounds:
75/50 Calorie Bike
60 Ball Slams (20/10)
45 Deadlifts (185/135)
30 Double Dumbbell Push Presses (50/35’s)
15 Bar Muscle-Ups

WOD

WOD  September 8, 2020

WOD
Weightlifting
Snatch
Oly Technique A – Snatch Complex
5 Sets for Quality:
Set 1 – 5 Tall Snatches + 5 Snatch Drops
Set 2 – 4 Tall Snatches + 4 Snatch Drops
Set 3 – 3 Tall Snatches + 3 Snatch Drops
Set 4 – 2 Tall Snatches + 2 Snatch Drops
Set 5 – 1 Tall Snatch + 1 Snatch Drop

Oly Technique B – High-Hang Snatch
From Minutes 0:00 – 4:00:
Build to a Moderate High Hang Squat Snatch (pockets)

Oly Technique C – Hang Snatch
From Minutes 4:00 – 8:00:
Build to a Moderate Hang Squat Snatch (knees)

Metcon
Metcon (Time)
2 Rounds:
75/50 Calorie Bike
60 Ball Slams (20/10)
45 Deadlifts (185/135)
30 Double Dumbbell Push Presses (50/35’s)
15 Bar Muscle-Ups