• Shawn Alfenito

Wod 1/9/2020

Olympic lifting day - Snatch


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


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


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