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Skill:

Power Snatch

WOD:

1Rd, 2 Rds, and 3Rds for time for the following exercises.  2-min rest in-between rounds one, two and three.

RX:

  • 6 Power Snatches (95#/65#)
  • 12 Alternating Pistols
  • 24 Box Jumps (24″/20″)

L2:

  • 6 Power Snatches (75#/55#)
  • 12 Alternating band Pistols or Pistols on Medball
  • 24 Box Jumps (20″/16″)

L3:

  • 6 Power Snatches (75#/55#)
  • 12 Alternating Pistols on Box
  • 24 Box Jumps (20″/16″)

Performance WOD:

Press:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80% (as many as you can but leave two reps in reserve)

50 Dips


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Today’s WOD

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    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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