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Components

Snatch + High Hang Sn ...

Power Snatch

Rope Burn

Settings

Workout

Snatch Development + Core work

Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Weightlifting

Snatch + High Hang Snatch + Low Hang Snatch (1 Rep every 1:20 x 10)

Details:
Complete that as a Full or Power Snatch depending on what you prefer to work on in this cycle.

Weightlifting

Snatch OR Power Snatch. Pick one variation and work the same variation for all 4 weeks

After finishing the 10th round, use the next 5 rounds to complete one Snatch. Use the skills above to see how an efficient single feels feels.

Power Snatch (1 Rep every 1:20 x 5 Sets)

(increase if form permits)

Metcon

Rope Burn (Time)

5 Rounds of:
200m Run
15/12 Calorie Bike
1 Rope Climb (Rx: 15 ft, Rx+: Legless 15 ft.)

We wont get 5 Rounds in most likely depending on our time limit.

Want to see some of these movements in action? Check out our .