9. September 2021
Sep
09
WoD – 20210909
Warm-up
Warm-up
– 500/400m Row
3 rounds
– 3 Snatch Pull
– 3 Power Snatch
– 3 OHS
– 3 High Hang Power Snatch (Squat in round 2 and 3)
– 3 Hang Power Snatch (Squat in round 2 and 3)
– 3 Power Snatch (Squat in round 2 and 3)
3 rounds
– 3 Snatch Pull
– 3 Power Snatch
– 3 OHS
– 3 High Hang Power Snatch (Squat in round 2 and 3)
– 3 Hang Power Snatch (Squat in round 2 and 3)
– 3 Power Snatch (Squat in round 2 and 3)
Mobility
Strength
3-Position Squat Snatch (Build to a heavy set)
12 min to build to a heavy set.
3 Positions: High Hang, Hang, Floor.
Snatch (3 sets of 3)
3 rounds
– 250/300m row
– 3 Squat Snatch as singles @60-70% of A.
– 250/300m row
– 3 Squat Snatch as singles @60-70% of A.
Rest 90 seconds between rounds.
Note: Move directly from the rower into the first Squat Snatch. This is supposed to train our snatch under fatigue.
Workout
Metcon (Time)
21-15-9
– Thruster @15/20 kg
– Russian KB Swings @16/24 kg
– Thruster @15/20 kg
– Russian KB Swings @16/24 kg
Time Cap: 5 min
Score: Time. Add 1 sec for every missed rep.
– 10 Pass-through e/d