WOD

METCON

TECHNIQUE
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*15 minutes to build

FOR TIME
Run
10 x 200m on the 2 minute

MASTERS

TECHNIQUE
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*15 minutes to build

FOR TIME
Run
10 x 200m on the 2 minute

MOVE

TECHNIQUE
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*15 minutes to build

FOR TIME
Run
10 x 100m on the 2 minute

WOD GUIDANCE & GOALS
TECHNIQUE DAY! Coaches will break down the snatch complex into its three pieces. The first movement focus on keeping your arms straight, the second movement focus on the jump, and the third movement focus on a combo of straight arms then jump! You’ll build for 15-20 minutes. Dial in your mechanics! 

For the 200’s, run them at 90-100%! You’ll have plenty of time (1:00-1:40) to recover so don’t hold back. Record your splits.

Post Weight + Intervals to Comments.

HOME WOD

10 x 200m on the 2 minute

ENDURANCE

10 x 200m on the 2 minute