WORKOUT OF THE DAY

Today’s WOD

Snatch Accessories, Power Snatch Complex and a Couplet
Weightlifting
Snatch Accessory Work (Weight)
10 minutes to complete the following:
3 sets of:
x3 Pressing Snatch Balance

- Build weight or keep the weight light and focus on form.
- The barbell should NEVER travel upwards in the eccentric phase of lift.
- Work off the rig
Snatch Accessory Work (Weight)
10 minutes to complete the following:
3 sets of:
x5 Snatch Sotts Press

- Sotts press will be empty barbells or sticks.
** Superset each round of Pressing Snatch Balance with Sotts Press **.
Snatch Complex (Weight)
10 minutes to build to a heavy x2 Power Snatches and x2 OH Squats.
Metcon
Metcon (Time)
For time 11 min cap:
50 Double Unders
30 Wall Balls 20/14lbs
100 Double Unders
30 Wall Balls 20/14lbs
150 Double Unders
30 Wall Balls 20/14lbs
Scale for DU's is double reps for SU's

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