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STRENGTH

Hang Squat Snatch (15 min to Establish 1 RM)

ABOVE THE KNEES

WOD

“Little Foot” (AMRAP – Rounds and Reps)

“Little Foot”

AMRAP 12:

25 Double Unders

9 Toes to Bar

25 Double Unders

9 Hang Squat Snatches

*40 Singles

RX+-95/65#

RX -75/55#

50-59-65/45#, Hanging Knee Raises

60+-55/35#, Hang PS, 40 Singles, Sit Ups

Basics-7 AMRAP 40 Singles, Sit Ups,Hang PS with PVC/BB
DESCRIPTION

* This two-part workout will focus on the Hang Squat Snatch

* We’ll start the day by building to a Heavy Single

* Heavy is relative and can be thought of as “to technical failure”

* This means we want to move the heaviest weight that allows for excellent form

* Some athlete may spend this portion at lighter weight, while others who move well will climb higher

* Athletes who have no goals of competing or who struggle with this movement can complete hang power snatches instead

* Our metcon will utilize a lighter hang squat snatch and two gymnastics movements

* The intended scoring range today is between 4-6 rounds (2-3 minute rounds)

DOUBLE UNDERS

* Choose a rep number or variation that ideally allows to you to complete each set in 30 seconds or less

TOES TO BAR & HANG SQUAT SNATCHES

* To complete the 9 reps as written, we recommend having 15+ unbroken reps at each movement unbroken when fresh

* If you’re not quite there, consider lower the weight, lowering the reps, or choosing a toes to bar scale such as Hanging KR, Lying T2B or Sit Ups

AFTER PARTY

800m DDB Carry (Time)

800m Double Dumbbell Carry

RX+- 50/35

RX-35/20#

M1-20/15#

M2-15/10#