A. Stength

Classic

Snatch complex

Build to a Heavy set of 3:

3 Hang Muscle Snatches
3 Hang Power Snatches
3 Power Snatches

Heath and Fitness

3 sets of 2 turkish get ups per side

B. WOD

Classic:

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important. Options listed below in Teaching section.

Health & Fitness:

“Double Decker”

AMRAP 15:
15 KB snatches per side

30 Double Unders or 50 singles
15 Wallballs (20/14)
30 Double Unders or 50 singles