Warm up
10 Empty Barbell Snatch Grip Deadlifts
8 Empty Barbell Overhead Squats
6 Empty Barbell Hang Power Snatches
4 Empty Barbell Hang Squat Snatches
2 Squat Snatches
*Build to 50%
Squat Snatch
Set 1: 10 Snatches @ 50%
Set 2: 8 Snatches @ 60%
Set 3: 6 Snatches @ 70%
Set 4: 10 Snatches @ 55%
Set 5: 8 Snatches @ 65%
Set 6: 6 Snatches @ 75%
Rest 1-2 Minutes Between Sets.
- These reps should be performed touch and go.
- Athletes should perform all reps as squat snatches.
- Score: Enter weights used each set.
Modifications
- Power Snatch + Overhead Squat
- Overhead Squats
- Power Snatches
- Single Dumbbell Squat Snatch
- Single Dumbbell Overhead Squat
- Single Dumbbell Power Snatch
"Boat Race"
3 Rounds For Time:
300 Meter Row
8 hang power snatches 95/65#
400 Meter Run
Rest 3 Minutes Between Rounds.
-Sit-ups
max butterfly sit-ups in 1 min.
Snatch 95 95 105.. 95 105 105
WOD 15:50 95#
19:41, 3 min rest between rounds 55#
18:20 RX
30 sit-ups