HANG POWER SNATCH
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A) Strength:
Hang Power Snatch (5 x 4)
- Rest 90s between working sets
- Add weight each set
Beginners: Snatch Grip RDL (5 x 5)
- Rest 90s between working sets
B) WOD: (20 Min Cap)
“Tunnel Vision”
4 RFT:
21 Wall ball shots (20/14)
15 Lateral Burpees over the Bar
9 Overhead Squats (135/95)
Weight Scaling Options = 115/75, 95/65, 75/55
- OR -
4 RFT:
15 Wall Ball Shots (10/8)
10 Burpees
5 Russian KBS (Moderate weight)
Rest 60s between rounds
C) Extra Credit: (5 Mins)
1a) Double DB Bent-over Rows (3 x 10-12)
- Rest 60s
1b) Weighted Plank (3 x 30s)
- Rest 60s
Posted on Tue, September 12, 2017
by Sean Sweeney