October 15/15: Squat Snatch Practice

October 15/15: Squat Snatch Practice

Strength:

Squat snatch 10 x 1 at 80-95% of one rep max

WOD:

3 Rounds for Time

Max wall balls in 2 minutes (20/14)

rest 30 seconds

Max shoulder-to-overhead in 90 seconds (155/105)

rest 30 seconds

Max double unders in 1 minute

rest 1 minute

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September 3/15: Burpees & Snatches!

September 3/15: Burpees & Snatches!

Strength:

Every minute on the minute for 5 minutes

1 snatch deadlift + 1 snatch pull + 1 power snatch

rest 1 minute then EMOM for 5 minutes

1 power snatch + 2 behind the neck shoulder to overhead + 3 overhead squats

WOD:

10 minute AMRAP

10 burpee box jumps

10 power sntaches (95/65)

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August 27/15: Snatch Work

August 27/15: Snatch Work

Strength:

Every minute on the minute for 5 minutes complete:

2 power snatches + 1 behind the neck shoulder-to-overhead

rest one minute then

Every minute on the minute for 5 minutes complete:

1 snatch deadlift + 1 power snatch

WOD:

Four rounds for time:

5 bar facing burpees

6 snatch grip deadlifts at 70% of the heaviest weight you lifted during strength

4 hang power sntaches

2 behind the neck shoulder-to-overhead

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August 4/15: 7’s

August 4/15: 7’s

Strength:

10 minutes to establish a heavy Turkish get-up. This weight is for both arms.

In-between weight change, do a max distance of a handstand walk.

WOD:

7 rounds of the following

7 handstand push ups (135/95)

7 shoulder to overhead

7 knees to elbow

7 kettlebell swings (70/53)

7 ring rows

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