hang snatch pull

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 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 9.16.2014

wodSTRENGTH15 min to find Heavy Hip Snatch

CONDITIONING 10 Power Snatch 105/75 20 DU 8 Power Snatch 20 DU 6 Power Snatch 20 DU 4 Power Snatch 20 DU 2 Power Snatch 20 DU

COMPETITION Hang Snatch Pull 6 x 2 (heavy)

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)