TUESDAY 12-17-19


2- Rounds

400 Meter Run or Row

30 Second Front Plank (On Hands)

20 Overhead Circles (Each Direction)

10 Inchworm

Strict Gymnastics

Ascending Ladder for 7 Minutes:


Strict Handstand Push-ups

Strict Ring Dip


Rest 3 Minutes

5 Minute Window:

2 Wall Walks

10 Weighted AbMat Sit-ups


Tech w/low % leading up to strength.

Hang Power Snatch Technique

5 Sets: (6 total in 1 complex)

1 Rep Hang Snatch Pull

2 Rep Hang Snatch High Pull

3 Rep Hang Muscle Snatches

Rest as Needed Betwen Sets

Set 1: 35% of 1RM Snatch

Set 2: 40% of 1RM Snatch

Sets 3-5: 45% of 1RM Snatch

• Working 5 sets of hang power snatch technique at percentages of your 1RM Snatch

• All 6 reps take place above the knee and are meant to be completed without dropping the bar


• Snatch Pull: Arms Straight on the Jump

• Snatch High Pull: Elbows High to Keep the Bar Close

• Muscle Snatches: No Re-Bend of the Legs & Fast Turnover

Hang Power Snatch


Take 3-4 Sets to Build to 55% of 1RM Snatch

On the 1:30 x 5 Sets:

3 Hang Power Snatches

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 65% of 1RM Snatch

• these reps start above the knee and are all meant to be completed unbroken

• Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

WOD (15 min cap)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)

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