S/S/S:

Snatch High Pull + Power Snatch + 2 Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 2 min

 

Based of 22May 1RM

Videos courtesy of Shrugged Collective.  Second time hitting our Snatch Complex.  To review, you’ll start with a Snatch High Pull, then bring the bar back to the ground for a Power Snatch (seen in first video).  You will then bring the bar to the hang position and complete 2 Hang Squat Snatches (seen in second video).  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.  The %s go up, so dig deep!

 

WOD:

3 Rounds For Time:

 

20 Alt. Dumbbell Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

45 Double Unders

With the Burpee Box Jump Overs, you do not need to fully open the hip at the top.  Just get on the box, and get over.

 

Scaling Options:

DB weight -> 35/20 -> as needed

 

Box height -> 20/16 -> as needed

 

DUS -> attempts through 60 rope contacts -> 90 SUs -> 45 penguin hops

 

Cool Down:

Pigeon Pose on box – 2 min per side

 

Calf stretch on rig – 2 min per side