Wed, 06/27/2018

June 26, 2018



3-Position Power Snatch
Build to Heavy Complex

“Double Dribble”
3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

150 Singles
Hang Power Snatch

Build to heavy 3 rep hang power snatch

75 Singles
25 Air Squats
10 Hang Power or Muscle Snatch




With air squats following the double unders, athletes can afford to bite off a little more than they can chew on the rope. 1-2 planned sets here will be ideal. On the air squats, the first 30-35 can be performed at a slightly faster pace, with the last 15-20 performed at more of a recovery pace in order to be able to immediately get to the barbell. Quick singles or small sets are the name of the game for the power snatches, whichever keeps athletes resting as little as possible between reps.




OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. 3-Position Power Snatch
5 Sets:
Set 1 – 50%
Set 2 – 53%
Set 3 – 56%
Set 4 – 59%
Set 5 – 62%


2. Power Snatch
On the Minute x 7 – 1 Heavy Power Snatch
Do not exceed 80%. Aiming to confirm technique from previous work.


4. Row Conditioning
5 Sets:
30/21 Calories
Rest 1 minute between




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