Wednesday November 27th

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Today’s WOD

For Practice

3 Position Snatch

High Hang, Hang, Below the Knee

Warm Up then 5×1 @ 80% of Best snatch Double

+

7 Minute Ladder

1 Hang Squat Snatch 135/95 , 30 Double Unders

2 Hang Squat Snatch 135/95, 30 Double Unders

3 Hang Squat Snatch 135/95, 30 Double Unders

Adding 1 Snatch Per Round

Coaches Notes: A Heavy Day with a twist. This workout mimics something athletes may see at a local competition and is a great chance to practice some of the skills they have been working on.  The combination of lifting and conditioning is often a taxing experience. The day, in its entirety, is designed to test athletes capacity for the snatch. When scaling, athletes should be performing this workout at 75 to 85% of their best 3 position snatch.

 

Score: Total Snatches Performed

Scaling for Intensity

  • Squat Snatch → 1 Power Snatch + 1 Overhead Squat → Overhead Squat

Double Under →  Reduced Number of Double Unders →   30 single unders with 1 Double Under attempt each round

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