Strength
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)
WOD
"We Find It's Always Better to Fire People On a Friday"
EVERY 3:00 (5 SETS)
3 Power Snatch 155#/105#
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
Strength
Snatch Deadlift + Power Snatch + Overhead Squat 1x1
EVERY 1:00 (10:00)
1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat*
*Start light and build each minute
(Score is Heaviest Weight)
WOD
"Catching Fireflies"
10 Rounds For Time:
16 Air Squat
8 Toes to Bar
4 Power Snatch 135#/95#
Strength
Power Snatch 10x2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6
WOD
"Porsche 911"
For Time:
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch 135#/95#
(Scored by Time)
Strength 1
Snatch 1x1
Snatch: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM
Strength 2
Bent Over Barbell Row 3x8
After the snatch is complete, perform:
3 sets of 8 Bent Over Barbell Row
WOD
"Running Isabel"
5 Rounds For Time:
200ft Run
6 Power Snatches 135#/95#
