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STRENGTH

3 Position Power Snatch (15 min to establish)

1 @ High Hang (pockets)

1 @ Hang (above knee)

1 @ Floor

https://youtu.be/pu3h2Rm_EHY

WOD

“Unicycle” CAL DU PS (AMRAP – Reps)

“Unicycle”

AMRAP 10:

60/45 Bike or Row

100 Double Unders

Time Remaining:

Max Power Snatches

*150 single

RX+-115/85#

RX -95/65#

50-59-65/55#

60-55/45# 100 Singles

Basics-PVC or BB
DESCRIPTION

Today’s 2-part workout has a Power Snatch focus

We’ll start by working the 3-positions of the power snatch in our Strength & Technique piece

These 3 positions are the high hang, hang, and floor (pockets, above the knee, floor)

After this opening piece, we’ll transition to “Unicycle”

This 10-minute workout starts with a buy-in of calories and double unders

After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining

Your score today is total completed power snatches

You can expect to have about 3-4 minutes to accumulate power snatches

POWER SNATCHES

We’ll move a light-moderate barbell for this station

This should be a load you can complete for 12+ unbroken reps when fresh

Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles

DOUBLE UNDERS

Choose a number or variation that you can complete within 2 minutes

CALORIES

This station ideally takes between 4-5 minutes to complete

AFTER PARTY

Midline- KB SP LSIT (3 Rounds for time)

Midline

3 Giant Sets:

:30 Seconds Kettlebell Star Plank (Left)

:30 Seconds Kettlebell Star Plank (Right)

Max Hanging L-Sit (From Pull-up Bar)

Score is seconds of L-Sit

Rest 2 Minutes Between Sets

https://youtu.be/e_MmjFxEuSM