A. Strength

Classic

Hang Squat Snatch

Heavy Single

Giving athletes 12 minutes to build to their heavy single. The faults athletes make here will show up in the workout as well if gone uncorrected. This is our best opportunity to see the movement and change the movement.

Health

KB snatch

Heavy double

Give athletes 12 minutes to build to a heavy double (per side) for KB snatch

B. WOD

Classic

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

Last week we worked to a heavy 3-Position Power Snatch. Today we are building upon that by building up to a heavy single Hang Squat Snatch. Heavy is relative for the day and should be a weight that athletes can still move well with. Following the weightlifting piece is a short, Open-style metcon. The weight on the barbell should be something that athletes could get unbroken on every single round. For athletes with no aspirations of competing in the Open or local competitions, we can make the snatches on both portions hang power snatches.

Health

“High Heels”

AMRAP 9:
10 S2OH
30 Double Unders (or 60 singles)

(Comptrain 1.8.18)