S/S/S:
3-Postion Snatch (Floor, Below the Knee, above the knee)
4@65%
3@70%
3@75%
Sets start every 3 min
%s Based off 14 Mar 1RM
Video courtesy of Catalyst Athletics. Third time hitting our Snatch Complex this cycle. The %s stay the same as last time but reps go up,so time per set is longer. Still work to maintain that hook grip and get those hips to violently open once that bar goes past the mid-thigh!
WOD:
15 Min AMRAP:
10 Power Snatch (115/80)
20 Hollow Rocks
10 OHS (115/80)
20 Toe2Bar
Video courtesy of CrossFit HQ. Quick demo of proper Hollow Rock technique. Core and shoulder stability is the name of the game today!
Scaling Options:
Bar weight -> 95/65 -> as needed, but keep weight same for PS and OHS
Hollow Rocks -> with legs bent
Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar
