S/S/S:

(Squat) Snatch

3@70%

3@75%

2@80%

sets start every 2 min

Based on 1RM on 23 Aug

Videos courtesy of CrossFit HQ.  Our Snatch variation for this cycle is fairly simple, good ol’ squat snatch.  This will give us a good opportunity to focus on getting a violent ip extension and then a fast drop under the bar.  Goal should be a good lockout OH right when you hit the bottom of the squat.  Avoid catching high and riding the bar down.

WOD:

14 Min AMRAP:

40 KB Swing (53/35)

20 Power Snatches (95/65)

10 Burpee Over Bar

For the burpee over bar, you do not have to face the bar, nor do you have to stand all the way up before jumping.  Just make sure when you jump, both feet come off the ground and land together.

Scaling Options:

KB weight ->35/25

Bar weight ->75/55 or as needed

Cool Down:

Back extensions on GHD

3X10

Banded OH stretch – 2 min per side