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0:00: Snatch Complex HHS HS PS OHS (Weight)

1 High Hang Snatch+ 1 Hang

Snatch + 1 Power Snatch+

3 Overhead Squats

1:30: Snatch Complex HHS HS PS OHS (Weight)

1 High Hang Snatch+ 1 Hang

Snatch + 1 Power Snatch+

3 Overhead Squats

3:00: Snatch Complex HHS HS PS OHS (Weight)

1 High Hang Snatch+ 1 Hang

Snatch + 1 Power Snatch+

3 Overhead Squats

4:30: Snatch Complex HHS HS PS OHS (Weight)

1 High Hang Snatch+ 1 Hang

Snatch + 1 Power Snatch+

3 Overhead Squats

6:00: Snatch Complex HHS HS PS OHS (Weight)

1 High Hang Snatch+ 1 Hang

Snatch + 1 Power Snatch+

3 Overhead Squats

7:30: Snatch Complex HHS HS PS OHS (Weight)

1 High Hang Snatch+ 1 Hang

Snatch + 1 Power Snatch+

3 Overhead Squats

WOD

“Bi Weekly” (Time)

“Bi-Weekly”

4 Rounds For Time:

10 Burpee Pull-ups

20 Hang Power Snatches

21/15 Calorie Bike

20 Min Time Cap

Subs

30/21 Cal Row or 400m Run

RX+-Same as RX

RX-75/55#

50-59-65/45#, Jumping pull ups

60+-55/35#, Burpee Ring Rows

Basics-5 Burpee Ring Rows, 10 HPS w/BB/PVC, 10 Cal
DESCRIPTION

We’ll kick off this two part day with some snatch technique that will carry over well into the metcon

Athletes will complete 6 sets of 6 unbroken reps on the barbell:

1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (Above the Knee)

1 Power Snatch (Floor)

3 Overhead Squats

The goal here is to use light-moderate weights that support excellent technique

We’ll then move into a 4-round triplet workout

Let’s cap this piece at 20 minutes (5 minutes average per round)

BURPEE PULL-UPS

Choose a pull-up bar that is just out of the reach of the fingertips

Athletes can step or jump out of the burpee

Jump as much as you’d like to into the pull-up, as long as this chin gets over the bar

HANG POWER SNATCHES

Hang power snatches will stay above the knee in the bottom position

Choose a light weight that can be completed within 3 sets during the workout