- Shawn Alfenito
Wod 1/9/2020
Olympic lifting day - Snatch

Oly:
Part A.
6 min to Complete
2x3 snatch pulls, 3 sec hold at knee
2x8 snatch grip DL
2x3 panda pulls
Use a weight that you can move easily and gets you warmed up
Then,
8 min EMOM:
2 Snatch Pull to below knee
1 snatch
1 hang snatch
1 high hang snatch
Rest 3 min then,
7 min EMOM:
1 snatch
2 hang snatches
2 high hang snatches
50-60% of 1RM
Beginners start with PVC or Empty bar. Everyone else, stay light and focus on position, speed, and form.
Part B.
12 Min AMRAP
8 hang power snatches 95/65
8 bar over burpees
200m run
Fit:
For Time:
1 mile Run
30 air squats
10 KB Push Press, left arm
15 Burpees
10 KB Push Press, right arm
1 mile Run
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