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