Pre WOD
Hang Snatch Practice and Warm Up 5:00 then,
Hang Snatch Practice and Warm Up 5:00 then,
On the :30 for 10:00
1 Power Snatch
1 Hang Snatch
1 OHS
1 Power Snatch
1 Hang Snatch
1 OHS
Choose a load that is challenging and but still moderate. Focus is on speed and form.
WOD
9-7-5
Hang Snatch 105/75
Back Stepping Lunge, hold bar on back
Pull Up
9-7-5
Hang Snatch 105/75
Back Stepping Lunge, hold bar on back
Pull Up
The above suggested load will allow you to move through quick fast reps, if you feel comfortable with the barbell movements please go heavier and challenge yourself!
Post WOD
5:00 Cool down, row/run/bike or ski
Stretch
Post WOD
5:00 Cool down, row/run/bike or ski
Stretch
Results: 3:17rx (1st in class)
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