8.30.24 WOD

Labor Day schedule
Sunday Hero WOD: 9a and 10am class
Monday: 8am and 9am classes
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2 sets:
5 Bb Snatch deadlifts
4 Behind the Neck Snatch Grip Push Press
3 Back Squats (or OHS)
:20 Second Row

Then…

Snatch warm up

Then…

Week 3 of 4 : Snatch Complex

Every 90 seconds x 8 Sets

Sets 1-2: 2 Hi Hang Power Snatch + 2 Pause Overhead Squats

Sets 3-5: 1 Above the Hang Knee Power Snatch + 1 Below the Knee Power Snatch + 1 Pause Overhead Squats

Sets 6-8: 1 Power Snatch + 1 OHS (No Pause)

*Build in weight over the 8 sets.

Then…

For time:

40/30 Cal row
40 Bench press
men:135/115/95
Women:95/75/55
–
30/24 Cal row
30 Alt DB snatch 50/35
–
20/15 Cal row
20 Single DB S2OH (switch arms every 5 reps)
–
10/7 Cal row
10 Burpee pull-ups