Three Position Snatch (Ground, Right Below Knee, High Hang)


1X65%, 1X70%, 1X75% based on 15Feb 1RM

Video courtesy of Catalyst Athletics.  Again, this cycle, we will do a three-position Snatch (Ground, right below knee, and high hang).  Little heavier %s this week.   Goal is to hold onto the bar throughout the complex.  Also, these should be squat snatches


Make 3 attempts at each of the following:


Max set L pull-up

Max distance handstand walk

Max set pull-up

Max time handstand hold

There is no running clock on this WOD.  Take as much rest between attempts as needed. Each set you is unbroken.


Scaling Options:

L-Pull Ups –> Strict Pull Ups


HS Walk -> Shoulder Taps (see vid)


Pull Ups -> Buddha pull ups


HS Hold -> Wall Walk as high as you can and hold(see vid)

Video courtesy of Doug Chapman.  Demo of shoulder Taps and also partial wall walk.


Cool Down:

Banded bully stretch x2 min per side


Roll out lats

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