Wednesday 11/9/16


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Olympic Weightlifting – Strength & Conditioning

Every 2 minutes for 24 minutes (12 sets), perform 1 Hang Snatch Complex as follows:

1 Hang Power Snatch + 1 Hang Squat Snatch + 1 OHS

Hang may start anywhere above the knee. Hold onto barbell the entire complex.

Start at ~70% of 1RM Snatch, and if desired may ascend in weight every 3 sets (suggested: 70%, 80%, 90%, 95%). Score is weight used for last 3 sets (all 3 at SAME weight).


“Little Randy”

40 Power Snatches* for Time (75/55)

5′ CAP – choose weights accordingly – record to comments

*Normally start from floor but if you are using an empty barbell or small plates, start from hang position

Categories: WOD

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