WOD - 2.19.18

Strength: 1) 6 Minute EMOM: Snatch Progression @ Empty BB Weight Or Up To 50% of 1-RM

Minute 1: 4 Reps of Snatch Grip Deadlifts + High Pull

Minute 2: 4 Reps of Hang Power Snatch

Minute 3: 4 Reps of Power Snatch

Minute 4: 4 Reps of OHS

Minute 5: 4 Snatch Balance (https://youtu.be/XuFaD1sAVGI)

Minute 6: 4 Reps of Full Snatch

Minute 6 - 18 – Every 90 Seconds Building

Snatch (Any Style) + Hang Full Snatch

 

Conditioning

Buy In: 10 Calorie Bike or Row

…then…

5 rounds for time

30 DU

20 Sit Ups

10 Alt DB snatch 50/35

…then…

Buy Out: 10 Calorie: Opposite of Buy In: Bike or Row