Less Talky More Snatchy – CompetitorWOD

May 17th, 2016

Category: Competitor

Less Talky More Snatchy – CompetitorWOD

Goose & Margaret

Goose & Margaret

Warm-up
With General Class

Strength
Every Minute on The Minute for 10 Minutes
2-Position Snatch
-High Hang
-Floor

Rest 3 Minutes

EMOM3
1 Snatch from floor

Level 1- Power Snatch

WOD (20 Minute Hard Cap)
30-20-10
Box Jumps (27,24)
Overhead Squats (115, 80)

Level 2- (95. 65), (24,20)
Level 1 (65, 45), (24,20)

– Coaches Tip –
The first 30 OHS should be done in no more than 2 sets. Choose a weight that you can move. For the box Jumps this is meant to be a higher box than normal. Its okay to go higher and cut the reps in half.

Post WOD Ca$hout
21-18-15-12-9
Hollow Rocks
Weighted Back Extensions