Tuesday 11/10/15



There are 2 different components for our Snatch work today. The first works on proper positioning when pulling from floor and the second focuses on driving the bar upward and getting under it quickly.

1) 4-Stop Halting Snatch Deadlift (1 deadlift EMOM 5 mins)

3 second pause at the following positions: 2 inches off floor, mid-patella, mid-thigh, and power position/high hang
start @ 85% of 1RM snatch, adding

2) Hip Snatch + OHS (8 minutes to complete 5 sets)

1 snatch starting from hip/high-hang, return to standing, then 1 OHS
@ 55-65% of last deadlift set


AMRAP in 4 minutes of:
30 Overhead Squats (95/65)
30 DUs

REST 2 minutes

AMRAP in 4 minutes of:
10 Shoulder to Overhead (@ same wt. used for OHS)
5 Burpees

Score total reps.

Categories: WOD

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