3 Positions of the Snatch

Oct 5th, 2015

Category: Competitor

3 Positions of the Snatch

Warm-up
3 rounds
30s bike
30s rest
30s burpees
30s rest

Oly
EMOM12
Snatch 1 Rep @75%
Minute 1- High Hang
Minute 2- Mid Hang
Minute 3- Floor

Strength
20 Rep Back Squat @60%+10lb

WOD
Amanda
9-7-5 Muscle-ups
Squat Snatch (135,95)

Open- (115,75)

If you do not have muscle-ups, substitute 1 STRICT chest to bar pull-up, and 1 deep ring Dip for each muscle-up

Conditioning
40/30 Cal Bike
40 Burpees
40/30 Cal Bike

DISCUSSION 2 Comments

  1. Sam Gifford 10/06/2015 at 2:46 pm

    snatch: 155-175
    Squat: 260
    Amanda: 6:45
    Conditioning: 40 Cals, 20 GHD, 40 Cals, 20 GHD

  2. Marc Piccuirro 10/05/2015 at 3:09 pm

    Snatch: 155-165
    Squat: 230
    Amanda: 5:35
    Conditioning: 20-20-20