Thursday October 22nd- IWT- Power Snatch!

DON’T FORGET ABOUT OUR HALLOWEEN PARTY THIS FRIDAY OCT. 23RD. 

SH Gym @ 6pm

Partner Costume WOD @ 6pm followed by a potluck party!!!

 

 

Thursday October 22nd- IWT- Power Snatch

 

Oly Technique Work-  For 3 min, every :30 seconds complete-use a base weight

Snatch Pull (from ground) + Power Snatch + High Hang Snatch

8 second Power Snatch + OHS ( or 8 second squat snatch)

Then…warm up to the weight you will be using in the IWT

 

WOD- 4 Rounds- rest 2 min in between rounds

5x Power Snatch @ 95/135#

1min Max Burpees (12+/15+/20+/23+)

**Pre-commit to a target number, if you don’t get it then add :30 extra seconds to your row**

1min Max Row

** Must complete 1rd of Cindy during rest**

Score= Burpee reps each round AND Snatch weight.

 

Post Work- Cool down walk.

3×3 Batwings (2-5#) hold/squeeze for 5 seconds

Hold Towel Stretch for 1 min each arm

Crossover Symmetry