WOD
Warm-up
Power Snatch (Weight)
Every 2min for 3 sets
Power snatch
Set 1 @ 82.5-85
Set 2 @ 85-87.5%
Set 3 @ 87.5-90%
+
2 box jump with a 2 step in approach ie a SLIGHT run up
Power snatch
Set 1 @ 82.5-85
Set 2 @ 85-87.5%
Set 3 @ 87.5-90%
+
2 box jump with a 2 step in approach ie a SLIGHT run up
Met Con (Time)
4 rounds
3 mins on / 1 min off:
*new set on the 4mins
10 double DB/KB snatch into KB push press complex @ approx 12/16kg
15 DB/KB deadlifts
15/20 cal machine
3 mins on / 1 min off:
*new set on the 4mins
10 double DB/KB snatch into KB push press complex @ approx 12/16kg
15 DB/KB deadlifts
15/20 cal machine
ADV Option:
Use 16/24kg
Max NO push up burpees if any time remaining from 3min interval
Accessory Work
Snatch pulls
4 sets of 3 @ a challenging load
4 sets of 3 @ a challenging load
45sec machine (increase pace every 15seconds)
10 drop squats
10 NO push up burpees
10 shoulder dislocators
PREP
5mins DRILLING snatch tech