Steady through
3 Wall Walks
12 Snatch High Pulls
3 Wall Walks
10 Muscle Snatch
3 Wall Walks
8 Hang Snatch from mid shin
GET POWERFUL
Power Snatch + Hang Squat Snatch
EMOM 5
1 Complex
-then-
Every :90 for 9:00
1 Complex
GET FIT
For Time:
50/40 Calorie Echo/AAB (or Row)
40 Power Snatch 75/55
30 Burpee Box Jump Overs 24/20"
10 Min Cap
(WELLNESS WOD)
For Time
50/40 Calories on Machine of Choice
40 Alternating DB Snatch 35/25
30 Burpees to 6" Target
10 Min Cap
COMPETITORS EXTRA
3 Rounds of:
1:00 Row For Calories
1:00 Max HSPU w/ 2" Deficit
1:00 Max Wallballs 30/20
1:00 Rest
COACHES NOTE:
Encourage the athletes to push a challenging pace, though well short of a sprint. THe workout will start to get hard before even finishing the bike calories. Snatches should be a handful of T&G reps. BBJO can be box facing or lateral depending on space.
ATHLETES NOTE:
On the Snatch complex, you want to focus on a big explosive pull during the Power Snatch. On the HSS, it's more about the speed under the bar. Chances are if you can power snatch it, the second rep won't be as bad if you're warmed up well enough.
BODYBUILDING WORKOUT
Routine 6a: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)