5.29.24 WOD

4:00 AMRAP
6 Air Squats
5 Snatch Grip Push Press
4 Squat jumps
:30 Row

Then..

Snatch warm up

Then.
10:00 EMOM (Week 2 of 4)

Sets 1-4
1 Snatch Pull + 2 High Hang Snatch
–
Then..
5-7min
1 Snatch Pull + 2 Hang Snatch
–
Then…
8-10min
1 Snatch Pull + 1 Low Hang Snatch

Take the snatch pulls slowly, focusing on keeping your chest up in the first pull & keeping the bar against your body all the way to your hips. On the hang reps, prioritize a good bar path and pulling all the way through your power position, over how much weight you’ve got on the bar. Build over the 10 sets

Then….

For Time:

400m Row
40 Alternating DB Snatch 50/35
600m Row
30 Alternating DB Hang Clean & Jerk
800m Row
20 Double DB Hang Squat Cleans