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POWER SNATCH + (SQUAT) SNATCH

PHOTO: CrossFit Massapequa Athlete and hard working father of two great kids, Joe M. with a solid overhead lockout. Even with his busy schedule, Joe finds the time to train here with us and we love having him. Keep up the terrific work and progress Joe! 

STRENGTH:

EVERY 90 SECONDS FOR 15 MINS (10 SETS):

1 POWER SNATCH + 1 (SQUAT) SNATCH*

* Increase weight every 2 sets

WOD:

FOR TIME: (12 MIN CAP)

ROW 500 METERS

- THEN -

3 ROUNDS:

8 HANG POWER SNATCH (75/55)

15 TOES-TO-BAR

30 RUSSIAN KBS (53/35)

** EXTRA CREDIT **

DB HAMMER CURL AHAP** (3 X 8 EACH ARM)

- SUPERSET WITH - 

TRICEP KICKBACK AHAP (3 X 8 EACH ARM)

** As Heavy As Possible