WODs

1.3.18 Workout

01/02/2018

1.3.18

 

1) 3-Position Power Snatch
Build to a Heavy Complex - High Hang, Hang, Floor

 

2) Conditioning
“Power Wheels”
AMRAP 3:
12/9 Calorie Row
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
12/9 Calorie Row
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
12/9 Calorie Row
4 Power Snatches (135/95)

Optional Strength Programming:

1) Snatch Balance
On the Minute x 8
Minutes 1-2 – 65%
Minutes 3-4 – 70%
Minutes 5-6 – 75%
Minutes 7-8 – 80%

2) Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between