Hang power snatches today! Most of us probably need to work on using our hips more with the hang snatch so today is opportunity to keep loads lighter and reinforce positioning. This will also serve as a warm-up for getting the bar overhead for the OHS in the WOD. Athletes should look to keep each round within same split. OHS should be moderate to moderate light weight and be done unbroken for most of the workout. There is quite of bit of interference with this workout with the shoulders and legs so managing fatigue and pacing is critical. You will most likely be sore for a few days after this one. Most times will be under 18:00. Adv shoot for sub 14:00.
Hang Power Snatch: 5 x 4. Rest 90s.
– Add weight each set, but focus on your ability to cycle the barbell through ROM.
– Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 OHS (135, 95)
L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (75, 55)
1a) Double DB Bent-over Rows: 3 x 10-12. Rest 60s
1b) Weighted Plank: 3 x 30s. Rest 60s.