WOD for 092018

Technique: Snatch Receiving Positions

Sots press – 2 x 10 @ PVC/Empty Bar Bell

Overhead Squat – 2 x 10 @ PVC/Empty Bar Bell

Snatch Balance – 2 x 10 @ PVC/Empty Bar Ball

Barbell Gymnastics:

E2MOTM x 12 (6 sets)

3 Squat Snatches w/ 3 Sec Pause @ Bottom

Weight: Light to Moderate 50-70%

Conditioning:

For Time: (14 Min Cap)

20 Hang Power Snatches

20 Push-Ups

400m Run

15 Power Snatches

15 Push-Ups

300m  Run

10 Squat Snatches

10 Push-Ups

200m Run

L1: 135/95, 4″/2″ deficit PU

L1: 95/65

L1: 65/45, 15/12/10 Push-Up

L1: DB Snatch (per arm reps), Push-Up on Knees