dumbell snatch

Tuesday 8.25.2015

Strength

8 Rounds

Every 90 Seconds
1 Power Snatch + OHS
(add weight each round) 

Conditioning

For Reps:

3 min AMRAP DB Alternating Snatch 40/30
2 min AMRAP Double Unders
1 min AMRAP DB Alternating Snatch 40/30

Finisher
3 x 10 V-Ups

Competition
4 min AMRAP
Bar Muscle up

Beginner

Strength
15 min Hang Snatch Technique Work

Conditioning

3 min AMRAP DB Alternating Snatch
2 min AMRAP Single Unders
1 min AMRAP DB Alternating Snatch

Finisher
3 x ME V Ups

Thursday 4.2.2015

wodSTRENGTH10 min EMOM:  3 Power Snatch @70%

CONDITIONING Team Sled Drag 14 min AMRAP: Sled Drag Down/Back 20 Alternating DB Snatch 40/30 (10 per side)

Thursday 2.12.2015

wodSTRENGTH10 Min EMOM: 2 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds: 20 Alternating DB Split Snatch 40 Double Unders

Finisher 100 Russian Twist

Tuesday 1.6.2015

wodSTRENGTH15 min to find 2rm Hang Power Snatch

CONDITIONING Team Workout 5 Rounds each

3 minutes to: 300m Row ME Alternating DB Snatch 40/30

Finisher 3 x ME Hanging Knee Raise

COMPETITION 8 x 3 Hang Snatch Pulls

Saturday 12.27.2014

wod CONDITIONING Team of 2 For Time: 1000m Run 100 Alternating DB Snatch 40/30 100 Box Jumps 24/20 800m Run 80 Alternating DB Snatch 40/30 80 Box Jumps 24/20

Thursday 10.23.2014

wodSTRENGTH10 min EMOM:  Power Snatch + Snatch (medium light)

CONDITIONING 40 Double Unders 40 DB Snatch 40/30 R/L 30 Double Unders 30 DB Snatch 20 Double Unders 20 DB Snatch 10 Double Unders 10 DB Snatch