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Strength:
Hang Power Snatch
10-8-6-10-8-6
Building from first waive to second wave.
Metcon:
2:00 AMRAP Repeats x 5
3 Hang Power Snatch + 7 Up down over Bar + 21 Double Unders
Rest :60 between each AMRAP, picking up where you left off.
WOD: Tuesday, January 10, 2023: Hang Power Snatch, Double Unders Read More »
Skill:
EMOM 8:00:
Odd: :40 Handstand Holds/Walks
Even: 10 Double Kettlebell Bent-Over Rows + 15 Banded Pushdowns
Metcon:
AMRAP 18:
15 lateral barbell jumps (30 total)
15 T2B
15 Hang Power Snatch (75, 55)
skill work + Lateral Jumps, Toes to Bar, Hang Power Snatch Read More »
Skill:
*Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb.
Metcon:
5 Sets, not for time:
2/1 Rope Climbs
15 Hang Power Snatch (75, 55)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.
Accessory Work:
Banded OH Tricep Extensions, single arm: 3 x 25 each. Rest 30s.
Hang Power Snatch, Rope Climbs, Farmer Carries Read More »
