20190613

S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatches

3@60%

3@65%

2@70%

sets start every 2 min

%s Based of 22May 1RM

Videos courtesy of The Shrugged Collective.  Our Snatch Complex this cycle will consist of a few movements.  You’ll start with a Snatch High Pull, bring the bar back to the ground for a Power Snatch (as seen in the first vid).   You will then bring the bar to the hang and complete 2 Hang Squat Snatches (seen in second vid).

If you can hold onto the bar through the whole complex, great!  If you need to drop, do it between the Power Snatch and Hang Snatches.

WOD:

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/16)

60 Double Unders

Ensure you drop under the bar and PUNCH! For the Power Snatches.  This way, you’ll have some juice left in the shoulders for the Wall Balls.

 

Scaling Options:

Bar weight -> as needed

Med ball -> 14/10

Double Unders -> attempts through 75 rope contacts -> 60 penguin hops

 

Cool Down:

Banded Bully stretch – 2 min per side

 

Couch Stretch – 2 min per side

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