WU: 10min AMRAP
100m jog, 8 lat retrac from rig, 8 PVC PT,8 OHS
Skill review SNATCH
empty BB Barbell or Wgt PVC
– Burgener Warmup 3 reps each position
then complete 2 sets of 5 reps rest between
– OH Squat
– Sots Press
WOD Prep…Snatch BB loading, Take time, move deliberately…
3 Squat Snatches + 3 Hang Squat Snatches unbroken 3 Rounds * Use a little more load than the empty barbell. Still working positions with a light weight here. * Rest as needed between sets
2 Squat Snatche+ 2 Hang Squat Snatches 3 Rounds * Do the 2 reps of each movement unbroken, then rest between sets, load each round here.
1 Squat Snatch+1 Hang Squat Snatch…3 rounds* Use this to find you WOD wgt, last set should be your WOD.
- WOD 20m min EMOM
- Odd Minute: 1 Squat Snatch
- Even Minute: 1 Hang Squat Snatch