Snatch and Amanda

Today we spend some time working on the snatch. Up to 85% 1rm for a nice volume of singles. This will allow for enough weight on the bar to be challenging, but not a high likelihood of a miss. Get nitpicky with it today and really drill down on form.

Then you have an option:

Have MUs? Amanda: This one is intended to be very short, under 5 minutes. But we’re ok today if you miss the point of the stimulus and grind out reps on the MU.


Got Pullups, or working on them?

Similar to the Amanda WOD in intended duration (probably just a bit longer), and will allow you to test your skill/strength level on whatever version of the pull-up (ring row/kipping/butterfly) you’re currently working on.

Either way, we’re going to put some skill work in today!


Snatch – 12 singles, up to 85% of your 1 rep max



9-7-5 reps, for time of:


Snatch 135/95#


For time:

20 Snatches 95/65#

15 Pull-ups

15 Snatches 115/75#

15 Pull-ups

10 Snatches 135/95#

15 Pull-ups

5 Snatches 155/110#

15 Pull-ups


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