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***

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