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Home / Uncategorized / “SNATCHTASTIC 4” WOD 5/17/17

“SNATCHTASTIC 4” WOD 5/17/17

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WARM UP:

400 M. Run or Row 

10 Y’s, T’s, and W’s

10 Reverse Fly’s

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Snatch Extension

10 Snatch Pulls

10 OHS 

Then:

Mobility

SKILL:

3 Rounds (At a walking pace)

10 Weighted Glute-Bridges 

10 Supine BB Row

10 Assisted Glute-Ham Raises

LIFT:

Snatch Complex

(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

*Work on 1st pull positioning and extension through the 2nd pull.

WOD:

“SNATCHTASTIC 4”

For Time:

60 DB Snatch (50/35) (45/25) (40/20) 

50 Pull Ups

40 DB Snatch

25 Pull Ups 

POST WOD:

2 Rounds 

10 Y’s, T’s, and W’s

10 Reverse Fly’s

10 Face Pulls

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