WODs

Power Position squat snatch. 5x2 Building

High Hang Squat Snatch 2-2-2-2-2

High Hang Squat Snatch 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Building throughout the sets. Work to a heavyISH but this is more for learning how to pull under bar. Watch video to understand the position I want you to be in. Drop and reset after each rep.

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2k with a twist cap 15 min

Row 2000 m TT

Row 2000 m This is an all out effort for time.

2k row for time every minute on the minute including at zero when you start 4 lateral burpees over the rower. After four burpees are done in the remaining time row for distance. Keep repeating this until you've reached 2k. cap 15 min

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Snatch Pull : 4x5 at 60% 1RM

Snatch Pull 4x5 at 60% 1RM Rest as needed between sets.

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Snatch : 3x5 at 75% 1RM

Snatch 3x5 at 75% 1RM Rest as needed between sets.

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1 Snatch Pull + 1 Floating Snatch Pull + 1 Hang Snatch Pull : 5x1 at 90% 1RM

1 Snatch Pull + 1 Floating Snatch Pull + 1 Hang Snatch Pull 5x1 at 90% 1RM Rest as needed between sets.

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Nothing assigned for June 19, 2019