WOD: 9-10-12

Strength:  20 mins to find 1RM Hang Power Snatch

WOD:  3 rounds for time:

12 Power Snatches (66% of 1RM Hang Power Snatch)
15 Burpees
30 Double Unders


Today we are doing the HANG Power Snatch.  The lift will have to stop  at the hips before you make an attempt.  This should be lighter than your Power Snatch and you will definitely not be able to fudge your way through poor form in order to get a good lift.  Eliminating the initial leg drive will force those who rely on strength to go for form if they are planning to make the lift as heavy as possible.

As far as the WOD goes, the Snatch will be from the floor every time at a percentage of what you do during the strength portion of the day.  WODIFY will crank all the numbers out for you, so don’t bring your calculators to the gym.  Other than that, today’s workout should be done at a blazing speed.  Just a little fancy today, but nothing that should trip you up.  One last thing…

1000000000000:1 scale on the Double Unders,




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