Snatch and a little WOD
Warm Up
General
3 min on C2
– Burgener Warmup
– Skill Transfer
Specific
3 Hight Hang Snach
3 Hang Snatch
3 Snatch
WOD Prep
3 Sets
5 Wall Balls
2 DB Snatch
1 Shuttle Run
Strength
Snatch Complex
1 Squat Snatch + OHS
5 x 1+1 @ 75%
* complete complex every 90 Sec
Snatch Balance
3 x 3 @ 80%
Workout
Every 3:00 (5 sets)
2 x 10M Shuttle Run
20 Wall Balls (20/14)
6 Alternating Dumbbell Squat Snatch 22.5/15 Kg
2 x 10M Shuttle Run
SC
DB Power Snatch
DB – Lighter Weight
WB – Lighter Weight
Bike Sprint 7/5 Cal
Cooldown
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
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