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STRENGTH:

Snatch Variations (pause work)

  1. :02 pause in setup (hang/floor/hang)
  2. :0x SNATCH
  3. :02 pause in catch (power/power/squat)

Hang Power Snatch

  • E:20 x9 <60%

REST 2:00

Power Snatch

  • E:20 x9 <60%

REST 2:00

Hang Snatch

  • E:20 x9 <60%

 

Partner WoD:

AMARP5 (alternate every rep)

  • Burpee Box Overs, 20″

AMRAP4 (alternating every 2 reps)

  • Lateral Block Jumps, on-over-on over

AMRAP3 (alternating every 3 reps)

  • Plate to Chest Sit-up, #15/10

AMRAP2 (alternating every 4 reps)

  • KB Power swings, #53/35

AMRAP1 (alternating every 5 reps)

  • MB Slams, #20/14