Wednesday, January 8, 2014

Thursday - WOD 9 - Snatch This!



Strength
Max L-Sit hold (Rx on the paralletes, Intermediate on the boxes, Beginners from a hang position)
Rx top scores go up on the  boards

Hang Snatch (can not release the bar or rest)
3-3-3-3 (trying to increase the load for each set

WOD:
AMRAP with 12 minutes
40 Single Arm Snatches
then...
as many reps as possible of the following Snatch complex
1 rep = 2 Snatch grip Deadlifts, 2 Hang Snatches, 2 OH Squats
*the single Arm Snatches are only a buy-in
**weight 95/65 RX, 75/55 int, 55/35 Beginner

OT:
20 Knee to elbow/pull up combo
(1 rep + Knee to elbow then pullup)

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