Workout of the Day

Fitness

 A. Snatch Specific Warm-Up

B. Five sets of:
1 Snatch Balance + 1 Overhead Squat
Rest 60 seconds
*Increasing in weight. 

C. Six sets of:
1 High-Hang Snatch + 1 Snatch
Rest 90 seconds
*Increasing in weight. 

D. Five rounds for time of:
400m Run
10 Snatch (95/65lbs)
*20 minute time cap. 
**Snatches may be power or full.

 

Competition

A. Barbell WOD

B. Five sets of:
5 Close Grip Overhead Squats @ 33X1
Rest 1 minute
3 Rope Climbs
Rest 2 minutes

C. Five rounds for time of:
400m Run
10 Snatch (95/65lbs)
*20 minute time cap. 

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