wod
Warm-up
Snatch (Weight)
4 sets of
2 Halting at the knee muscle/power Snatches + 1 muscle/power Snatch
Build from 65% snatch and adjust based on feel
2 Halting at the knee muscle/power Snatches + 1 muscle/power Snatch
Build from 65% snatch and adjust based on feel
Option:
Squat snatch
Met Con Mbah Xfit (Time)
Every 6 mins for 12 mins:
9/12 cal machine
12 hand release push ups OR HSPU
12 double DB clean and jerks
9/12 cal machine
12 hand release push ups OR HSPU
12 double DB clean and jerks
ADV Option:
Every 6 mins for 12 mins:
9/12 machine
12 HSPU
12 chest to bar
12 clean and jerks @ 40/60kg
Accessory Work
2 rounds:
1min Deadlift Hold at close to body weight
Max hang from pull up bar
Rest 1min
1min Deadlift Hold at close to body weight
Max hang from pull up bar
Rest 1min
2 rounds
20 secs on / 10 secs off
Backwards single unders
Plank Position Shoulder Taps
Air Squats
Push-ups
— then –
PVC Snatch Warm-up
2 rounds
10 Pass Throughs
10 Snatch Grip Push Press
5 Snatch Balance