Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets
WOD
"Wilson"
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats 95#/65#
50 Double Unders
Strength 1
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *
Strength 2
Overhead Squat 3x2
3 sets of 2 Overhead Squats (@80% of 1RM Snatch)
* Rest as needed between sets *
WOD
"Affiliate Version of "Ski-Bag""
For Time:
30/24 Calorie Row
30 Back Squat 155#/105#
20/16 Calorie Row
20 Back Squat 155#/105#
Strength
3 Position Power Snatch
Build to a Heavy Complex
WOD
"Unicycle"
AMRAP 10:
60/45 Calorie Assault Bike (1,200/1,000 Meter Row if not enough bikes)
100 Double Unders (150 Singles)
Time Remaining:
Max Power Snatches 115#/85#
