wod
Warm-up
Snatch (Weight)
4 sets of
2 Halting muscle/power snatches + 1 muscle/power Snatch
Pause for 2 seconds above knee for halting snatch. No pause on the regular snatch
2 Halting muscle/power snatches + 1 muscle/power Snatch
Pause for 2 seconds above knee for halting snatch. No pause on the regular snatch
Start @ 65% and build to 82.5%
Option:
Full snatch
Met Con Mbah Xfit (Time)
400m run buy in
— then —
18 butterfly sit ups
15 Double DB snatch @ 15/22.5kg
12 push ups with hands on DB’s
15 butterfly sit ups
12 Double DB snatch @ 15/22.5kg
9 push ups with hands on DB’s
12 butterfly sit ups
9 Double DB snatch @ 15/22.5kg
6 push ups with hands on DB’s
— then —
400m run buy out
— then —
18 butterfly sit ups
15 Double DB snatch @ 15/22.5kg
12 push ups with hands on DB’s
15 butterfly sit ups
12 Double DB snatch @ 15/22.5kg
9 push ups with hands on DB’s
12 butterfly sit ups
9 Double DB snatch @ 15/22.5kg
6 push ups with hands on DB’s
— then —
400m run buy out
ADV Option:
17min:
15/20 cal machine
10 power snatch @ 40/60kg
15/20 cal machine
10 burpees touching rings
15/20 cal machine
20 burpees
15/20 cal machine
10 burpees to rings
15/20 cal machine
10 power snatch 40/60kg
15/20 cal machine
10 Double Kettlebell Swing
50 Double Unders or 70 Single Unders
100m run