• 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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