Friday 27 Sept 2019


Published September 21, 2019


Snatch warm up - every 90 sec x 7 ( increase wt each set - stop if form starts failing - start with empty barbell )

1 rep each

Snatch pull to knee - pause

Hang power snatch

snatch balance ( hold bottom for 2 seconds )

Overhead squat ( hold bottom for 2 seconds )

squat snatch

 

WOD

20 cal row

20 T2B ( 30 HKR )

20 squat snatch ( 60% of your max or medium wt )

20 T2B ( 30 HKR )

20 cal row

 

*** cap 15 minutes ***

pace first row - all out second row

break up T2B into small groups right away if they give you trouble

if you do single T2B then cut reps to 15 or 10 to get under cap

*** snatch wt should allow 10 reps unbroken when fresh ***


Leave a Comment: