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STRENGTH

Power Snatch

WOD

“One too Many” (AMRAP – Rounds and Reps)

“One Too Many”

AMRAP 10:

50 Double Unders (75 Singles)

10 Power Snatches

21 Toes to Bar

50 Double Unders

10 Power Snatches

15 Pull Ups

50 Double Unders

10 Power Snatches

9 Strict Pull-ups

RX+-95/65# (2nd C2B)

RX-75/55#

50-59-65/45#, Hangin KR, Jumping PU

60+-55/35#, Sit Ups, Ring Rows, 75 Jump Ropes

Basics-50 SIngles, Sit Ups, Ring Rows, PVC/BB
DESCRIPTION

We have a two-part snatch focused day ahead of us

Athletes will begin by building to a heavy single power snatch

This is a great opportunity to touch some heavier weights while working on moving well

The second part includes light snatches and a rotation of gymnastics movements

If athletes finish the 9 strict pull-ups, they cycle back to the top of the list

The score here is total rounds and reps

Choose weights and variations that allow at least 1 full round to be completed

POWER SNATCHES

Choose a lighter power snatch weight that can be cleared within 1-3 quick sets (10, 5-5, 4-3-3)

GYMNASTICS

Choose gymnastics variations that can be completed within 3 sets:

Toes to Bar: 7-7-7

Chest to Bar Pull-ups: 5-5-5

Strict Pull-ups: 3-3-3

DOUBLE UNDERS

Choose a rep number or variation that takes a minute or less to complete