Snatchy Strength

Julie

Warm-up
30s Work|15s Rest
-Single Leg V Ups
-Snatch Grip Deadlift
-Single Leg Touchdowns

-Box Crunches
-Snatch Pull
-Box Step Overs

-Strict Hanging Knee Raises
-Overhead Squat
-Box Jump Overs

Hollow Rock Challenge Week 6
60 Hollow Rocks

Strength
E2MOM12
Snatch Complex
1 Snatch Deadlift
1 Snatch Pull *
1 Hang Squat Snatch (at/above knee)
1 Overhead Squat

*Snatch Pull – just a shrug, no high Pull

WOD (18 Minute Cap)
Every 3 Minutes Until You Can No Longer Complete the Rounds/reps

9 Overhead Squats 115|75
9 Toes to Bar
9 Box Jump Overs

12 Overhead Squats
12 Toes to Bar
12 Box Jump Overs

15 Overhead Squats
15 Toes to Bar
15 Box Jump Overs

18 Overhead Squats
18 Toes to Bar
18 Box Jump Overs

21 Overhead Squats
21 Toes to Bar
21 Box Jump Overs

Level 2 – 95|55
Level 1 – 75|35

Extra Work
4 Rounds
50 Double Unders
50’ HS Walk*

ADV –
3 Rounds
100 Dubs
100’ HS Walk

*sub 3 Wall climbs or a 50ft double overhead kb carry 1.5|1’s

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