hang snatch

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

Thursday 6.11.2015

wodSTRENGTH10 min EMOM: 3 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds of 30 sec on/off a. 10m Shuttle b. Mountain Climbers c. Hollow Rocks d. DB Snatch R e. DB Snatch L

Tuesday 5.12.2015

wodSTRENGTH15 min to find 3 Rep Power Snatch + OHS

 

CONDITIONING 15 min AMRAP: 400m Sprint ME Unbroken OHS 95/65 *Score is OHS Reps

Finisher 4 x 1 min Plank

COMPETITION 5 x 3 Hang Snatch Pulls (Heavy)

 

Tuesday 4.28.2015

wodSTRENGTH15 min to find 1RM Hang Snatch

CONDITIONING For Time: 15-12-9-6-3 *OHS 95/65 Toe 2 Bar

Finisher 100 Russian Twist

COMPETITION *115/75

Thursday 4.16.2015

wodSTRENGTH15 min to find Medium/Heavy  Snatch + Hang Snatch

CONDITIONING Partner Workout 16 min AMRAP: 3 Power Snatch (Challenging weight) Row 200m/150m

Tuesday 3.17.2015

wodSTRENGTH15 min to find HEAVY Snatch Grip Deadlift + Hang Power Snatch + OHS

CONDITIONING 5 Rounds: 5 OHS 95/65 10 Lateral Bar Hops 200m Sprint

Finisher 3 Rounds: 20 Hollow Rocks 20 Supermen 

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

Tuesday 12.9.2014

wodSTRENGTH15 min to find Heavy Power Snatch + Hang Snatch

CONDITIONING Every 2 min for 20 min: 3 Power Snatch 95/65 80m Shuttle run

Finisher Turkish Get Ups 5 x 3 per side

COMPETITION 10 minutes work to a heavy Snatch Balance

Tuesday 10.14.2014

wodSTRENGTH15 min to find Heavy High Hang Snatch + Hang Snatch above the knee

CONDITIONING 5 Rounds: 250m Row 5 Snatch 95/65 25 Double Unders 1 min rest

Finisher 30 Toe 2 Bar

Friday 7.18.2014

wodSTRENGTH/SKILL15 min to find HEAVY Hang Snatch Pull + Hang Snatch High Pull + Hang Snatch 

CONDITIONING 50 Double Unders 50 Situps 25 Wall balls 40 Double Unders 40 Situps 20 Wall Balls 30 Double Unders 30 Situps 15 Wall Balls

COMPETITION 8 x 2 Heavy Snatch-Grip Deadlift to just above the knee (3 second hold)

Wednesday 6.18.2014

wodSTRENGTH/SKILL 15 min to find Heavy Pause Snatch Deadlift (above the knee) + Hang Snatch 

CONDITIONING

8 Min AMRAP 5 OHS 95/65 30 Double Unders

Post Wod 5 min Rotating Plank

COMPETITION

Use 135/95 in Conditioning