14 June 2021

RX

Strength/Skill

Snatch warm up:
2×5 Snatch DL
2×5 Hang snatch pull
2×5 Hang muscle snatch
2×5 Hang power snatch
2×5 Deep hang power snatch
2×5 Hang snatch

Hang snatch:
EMOM x 10
1 Hang snatch. Start @ 50% of 1RM Snatch.

Beginners:
 EMOM x 10
5 Hang snatch at a lighter weight, focusing on bar path and dropping under the bar

Workout

Partner WOD 15 min AMRAP:
YGIG
100m Sprint (run/row)
12 Power Snatch @35/25

 

METCON

Workout

14 min AMRAP
Partner up
YGIG per round
35 DU/70 SU
7 DB Hang Clusters
5 Box Jumps

Rest 1 min

14 min AMRAP
Partner up
YGIG per round
20 Walking Lunges
8 DB Thrusters
4 Burpees