Hope everyone had a great weekend!  Time to jump into our next cycle!



3 Position Snatch (High Hang/Hang/Floor)






%s Based on 21June 1RM

Video courtesy of Sarabeth Phillips.  For  Snatch this cycle, we will perform a 3-position Snatch complex.

For the three position Snatch complex, in a snatch grip pick up the bar and stand all the way up.   From here, slight dip in the legs (high hang), then explode up, and pull yourself under to hit a squat snatch.  Hold onto the bar, and bring it to right above the knee.  From here, move the bar up until it reaches mid thigh, then explode up, then drop under for another squat snatch.  Finally, bring the bar to the ground, set your back correctly, and then perform a squat snatch.  Again, the goal is to hold onto the bar through the cycle if possible.


15 Min AMRAP:

10 Wall Balls (20/14)

15 KB Swing (53/35)

20 KB OH Walking Lunge (53/35)*


*Switch arms after 10 steps

Goal of this WOD is to never stop moving.  That means you don’t have to attempt to set a land-speed record on round 1.  It means, move at a deliberate pace that allows you to move constantly through the entire 15 minutes.


Scaling Options:

Med ball weight ->as needed

KB weight -> as needed


Cool Down:

Pigeon Pose – 2 min per side


Banded Bully Stretch – 2 min per side

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