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
Joint Strike CrossFit 