S/S/S:

Power Snatch + OHS

3@60%

3@65%

2@70%

Sets start every 2 min

%s Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Our Snatch variation this cycle will be a complex consisting of one Power Snatch, followed by an OHS.  This will count as one rep.  By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements.

WOD:

4 Rounds For Time:

20 Box Jump Overs (24/20)

20 Alt. DB Power Snatch (50/35)

200 M Run

Scaling Options:

Box height -> 20/16

DB weight -> as needed

Run -> 250M row

Cool Down:

Oly Wall Stretch w/band  -3 min

Child’s pose w/arms on box – 2 min