Strength 1
Snatch 3x1
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatct
* Rest 60-90 seconds between sets *
Strength 2
Snatch Grip Deadlift 3x3
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
“Diane Bailey”
For Time:
21-15-9
Deadlift 275#/185#
Strict Handstand Push Ups
Strength
Snatch 3x3
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Snatch Grip Deadlift 3x3
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"1 John 4:9-10"
3 Rounds For Time:
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
Strength
Snatch Grip Deadlift
Tempo Snatch Deadlift
3x3 @ (2121)*
*Keep weight moderate.
WOD
FOR TIME
20 Power Snatch 95#/65#
400m Run
20 Power Snatch
Finisher
3 SETS FOR QUALITY
12 Plank Rotations
24 Crossbody Mountain Climbers
12 Sit-Thrus
-Rest as needed b/t Sets-
(No Measure)
Strength
6 SETS
1 Snatch Grip Deadlift
+
1 High Hang Power Snatch
+
1 Hang Power Snatch
-Rest as Needed b/t Sets-
(Score is Weight)
WOD
4 Rounds For Time:
50 Double Unders
10 Hang Power Snatch 115#/75#
200m Run
-Rest 1:00 b/t Sets-
