10.31.2023

Strength- take 15:00
Snatch complex- build to a heavy complex for today
snatch + hang snatch + overhead squat
*compare to 10/19
 
WOD
"Hang Time"
7 rounds for time
14 cals row
7 hang power snatch 75/55  45/35

10.19.2023

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
Snatch Complex
Take 10:00 to build to a heavy complex of
snatch + hang snatch + overhead squat
then
pick one of the three movements and complete a 4:00 EMOM
3 reps of your movement at 60% of today's heavy complex load


WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75  95/65  75/55

07.06.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets 
 
Strength
Every 2:00 for 6 sets
hang snatch + snatch + pause overhead squat @60-70%
pause in the OHS for a full 3 seconds

WOD
"Quantum Leap"
18:00 time cap
10 rounds 
7 power snatch 75/55 45/35
7 TTB or hanging knee raises
7 box jumps 24/20"

04.28.2023

Strength
Snatch
A.  upper cut drill- drill the position 1,2, and 3 of the snatch  https://www.instagram.com/p/BjTdDXAFGmT/ 
     one set of 10 reps PVC, one set barbell x 10 reps
 
B.  hip snatch  x 4 sets
set 1- 55%
set 2- 60%
set 3- 60%
set 4- 65%
 
C. hang snatch x 4 sets
set 1- 65%
set 2- 70%
sets 3,4- 75%
 
 WOD
 "Runaway"
16:00 EMOM
min 1- 200m run
min 2- 1 heavy squat snatch
min 3- max air squats
min 4- rest and record squats

04.07.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength
Snatch
A.  3 sets of snatch press in the receiving position x 3 reps
B.  2 sets of hang power snatch + hang snatch @ 55-65%
C. 10:00 EMOM 1 snatch- build load

WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts  50/35  35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps

03.10.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength

A. 3 sets of hang snatch + snatch @75% or 7.5/10 RPE

B. 4 sets of 1 snatch @ 80% or 8/10 RPE

C. 3 sets of 2 snatch pulls @ 100% or 10/10 RPE

WOD

"Isabel Sandwich"

For Time

30 wall balls 20/14

30 power snatch 115/85  95/65  75/55

30 wall balls 20/14

02.27.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength
A. hang snatch 3 sets of 2 reps @50% or 5/10 RPE
B. hang snatch + snatch x 3 sets @60% or 6/10 RPE
C. snatch x 4 sets of 1 rep @ 70% or 7/10 RPE


5-6/10 RPE = you could do 4-6 more reps
7/10 RPE = you could do 3 more reps
 
 
 
 
WOD
"Low Rider"
Every 5:00 for 25:00
15/12 cals bike
farmer carry x 150 feet heavy
10 TTB or V-ups