Tuesday – Snatch
Warmup/Mobility)
Crossover Symmetry “Plyo” exercises: 90/90, Victory – alternate with 10 Ring Rows
Bench Shoulder Stretch 60 secs
Hip/Ankle Openers
WOD A) Alt. e90secs x 4 sets each (12 mins + 8 mins to get to starting weight)
1) 3 2-stop Snatch Pulls (2 secs below knee, 2 secs mid-thigh + explosive pull) 80%+ of 1RM
2) 1 Snatch Balance + 2 Overhead Squats 80%+ of 1RM
WOD B) Complete for time:
2 Rounds:
40 Double Unders (Int: 25 Beg: 15)
12 GHD Situps (Int: 8 Beg: 12 tuck-ups)
8 Hang Power Snatch (Adv: 115/80 Int: 95/65 Beg: 75/50)
-Rest 2 mins and repeat 2 more times in the same format for a total of 6 rounds-
*Goal here is sprint rounds & unbroken snatches
*Stagger by 1 min in busier classes for GHD
***Crossover Symmetry “Iron Scap” post-wod***
