WOD

METCON

STRENGTH
Snatch Complex
Hang Power + Power Snatch
 
FOR TIME
5 Rounds
24 Double Unders
12 Hang Power Snatch
Weight: 95/65

MASTERS

STRENGTH
Snatch Complex
Hang Power + Power Snatch
 
FOR TIME
5 Rounds
8 Attempts
12 Hang Power Snatch
Weight: 75/55

MOVE

STRENGTH
Snatch Complex
Hang Power + Power Snatch
 
FOR TIME
5 Rounds
30 Double Unders
8 Hang Power Snatch
Weight: 55/35

WOD GUIDANCE & GOALS
Technique Time! Coaches will help you break down the hang power snatch and power snatch. You’ll then spend 15 minutes building to a heavy weight complex. When it comes to technical lifts, mechanics/form ALWAYS trump adding more weight to your bar. Take the time to dial in your form rather than going heavier!

Then for conditioning, complete 24 dubs in :30 or less and 12 hang power snatch (unbroken for at least the first two rounds.) The hang power snatch should feel LIGHT, and easy to lockout in one quick turnover and punch. Each round will take :60-:75. Target 5-7 minutes.

Post Weight + Time to Comments. Compare Scores HERE.