POWER SNATCH CLUSTER SETS & "ISABEL"

A) Strength:

1) Power Snatch Cluster Set (8 x 1.1.1). Rest 2:00

- The "." means rest 10s (i.e. complete 1 rep, drop & rest 10s until you've done this for 3 reps) 

- Advanced: Build to Heavy set.

- Intermediate: Stick with a moderate weight for all sets.

- Beginners: Light weight for all sets.

2) Touch N Go Power Snatch (3 x 3) at max effort. Rest 60s.

B) WOD:

For time: (7:00 Cap)

"Isabel"

30 Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)

Alternative WOD:

AMRAP 6:

6 Cals Assault Bike or 6 Burpees
10 Deadlifts (95/65)

C) Extra Credit:

1a) Snatch Grip Power High Pull (3 x 8). Rest 30s.
1b) Half-Kneeling Banded Rotations (3 x 10 ea). Rest 30s.