6.10.24 WOD

3 Rounds
200m Row
3 Snatch Grip Strict Press
3 Paused Back Squats
3 Snatch Grip RDL
3 Paused Overhead Squats

Then…

10:00 EMOM (Week 4 of 4)

Sets 1-2
1 Snatch Pull + 1 Hang Snatch
–
Sets 3-5
1 Snatch Pull + 1 Below the Knee Snatch
–
Sets 6-10
1 Snatch

This is the final week of snatching. Use the first 5 minutes to continue focusing on great positions, then use the last 5 minutes to build to a challenging & heavy single for the day. The first 2 minutes, the hang rep should come from above the knee, with the next 3, the hang rep coming from below the knee. Use the snatch pulls to practice a smooth push away from the ground, keeping your hips down & your chest up; this should then carry over to the heavy singles at the end.

Then….

5 Rounds For Time:
50 Double Unders/singles
12 Toes to Bar ( sub Knee Raises/V-Ups)
10 Front Squats @ 155/105

*17:00 Time Cap

This is a modified version of SemiFinals Workout #2! We want you to have a little fun with this and challenge yourself