Mid Week Snatch Work

September 26, 2019

 

TRAINING THURSDAY

 

WARMUP

3 rds 

200m Run, 8 Kb Taters, 8 Hanging knee raise 

 

SKILL

Snatch complex warm up

3 snatch deadlifts from floor

2 hang power snatch

1 OHS

Go Every 90sec x 4 rounds

 

Then EMOM snatch @ 80-90% of heavy single from last week x 1 rep x 12 minutes 

 

WOD

10min AMRAP -

RX

DB single arm hang clean thruster: 5 reps per arm @ 35/50, 10 box jumps (20/24).

 

FG 2: 25/40

 

FG 1: Scale DB, Scale box height or box step ups

 

CP1: 45/70

 

CP2: 55/80

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