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Snatch Complex HHS+HS+PS (15 min to establish)

High Hang Power Snatch (Pockets)+

Hang Power Snatch (Above Knees)+

Power Snatch

STRENGTH

WOD

“Isa-Ball” (AMRAP – Rounds and Reps)

“Isa-ball”

AMRAP 12:

3 Power Snatches

15 Wallballs

RX-135/95#, 20/14#, 10/9′

RX -115/75#, 20/14#, 10/8′

50-59-95/65#, 14/10#, 10/8′

60+-75/55#, 10/6#, 10/8′

Basics-8 AMRAP, PS with PVC/BB
DESCRIPTION

Today’s two part workout will focus on the power snatch

We’ll begin part 1 by breaking the snatch into 3 positions:

The High Hang (Pockets)

The Hang (Above the Knee)

The Floor

Starting from the top and working down allows us to create checkpoints to work through on our way to the full power snatch

The metcon that follows our 1st piece includes the components from the benchmark workouts “Isabel” and “Karen”

We can expect athletes to complete between 6-10 rounds today

POWER SNATCH

Choose a weight that you’ll complete for steady singles today

WALLBALLS

Choose a weight that can be completed within 2 sets per round

Men throw to 10 feet and Women throw to 9 feet

AFTER PARTY

Stamina Squats – 16 min (Weight)

Stamina Squats

On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

Barbell Loaded at 82% 1RM Front Squat