WOD Brief
STRENGTH: Finessing the hang and full power snatch today building in weight if able.
METCON: Goal is high-intensity today but moving safely and efficiently. If the barbell is too heavy form will deteriorate quickly and you will miss the intended stimulus.
Strength
1 Power Snatch + 1 Hang Snatch
- Every 2min x 10min building in weight.
- No drops between movements.
W.O.D
Jacking Iron
15 – 12 – 9- 6 – 3
Power Snatch 65/95
Burpee
- 10min time cap.
Open/Performance – as written
Fitness – Dumbell Snatches
Post Work/Recovery
3-5 Rounds of (one bar)
10 Strict Press + 10 barbell rows + 10 Curls
- Build in weight as desired.
- Between sets 15-20 Band Pull Aparts