Public Whiteboard

Components

3-position snatch

Hang Snatch

Metcon

Settings

Workout

MalcoJoud

Weightlifting

3-position snatch (Build as form allows )

Stand bar up then perform a snatch from each of the following positions:

High hang

Below knee

Floor

Hang Snatch (5 Singles ~80%)

Hang Snatch

WOD

Metcon (AMRAP - Reps)

AMRAP 12
1 Mile bike BUY IN
80 DUs or lateral bar hops
   40 Power snatch 75/55
60 DUs or lateral bar hops
   30 OHS
40 DUs or lateral bar hops
   20 Power snatch 95/65
20 DUs or lateral bar hops
   10 OHS
AMRAP squat snatch 115/80

Note do not Score the bike. The athlete is responsible for their own weight change. if you Complete the 10 OHS, WITH REMAINING TIME ANRAP squat snatch 115/80

Whiteboard:

Friday, October 25, 2019

Clients:

Clients