WOD – Thursday 9/12

Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up with emphasis on OHS

Weightlifting complex – 1 squat snatch OR 1 power snatch + 1 OHS
Build off last week.
Today you will have the option of squat snatching or completing a power snatch + an OHS. No matter what you chose, footwork is going to be your major point of focus. If it isn’t consistent, you will fail lifts because of it.
Can you hit a power snatch and not have to fix your feet before you OHS?

“Pace Car”
18 min AMRAP
Partner 1 – ME cal AB
Partner 2 – completes
10 power snatches (95/65#)(75/55#)
10 OHS
10 OtB burpees
You switch when the last burpee is completed. Score is reps plus cals.
Partner 1 is on the assault bike cranking away at calories. Partner 2 is working through snatches, OHS and burpees. When partner 2 completes the 10th burpee partner 1 can get off the bike, but cannot start the power snatches until partner 2 starts pedaling. Shorter partner WOD in terms of actual minutes, but with virtually no rest, this one is going to take every it of teamwork.

Start typing and press Enter to search