Register HERE if you plan to attend our WOD to WIN benefit on Sept. 24! 100% of registration fees go to Stand Up 2 Cancer. Fully scalable WOD for all levels and we also have some amazing donations for our raffle – don’t miss out!
———————
Olympic Lifting – Technique
Snatch Complex #1
EMOM 8 minutes: Tall Snatch x 2-3 reps
All at VERY LIGHT weight i.e. 20-30% of best snatch, no more than 40%
Snatch Complex # 2
Every 90 seconds for 12 minutes: 1 Snatch Pull + 1 Snatch
Sets 1-3: Build to working weight
Sets 4-8: All at SAME WEIGHT (aiming for 80-85% of best snatch)
Conditioning
AMRAP 8 minutes:
5 Hang Power Snatches
10 Overhead Squats
20 Double-Unders
Rx+: 115/80
Rx: 95/65
Cash-Out
6x – Chin-Over-Bar Hold with slow descent. Rest :30-1:00 between sets