Strength:
Every 2:00 x 5 Sets:
2 x (Snatch Grip Deadlift + Low Hang Power Snatch)
Rest 10 sec b/t reps
Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day
The goal here is to hit each rep with a clean fast turnover into the catch and receive with confidence. No pressing out reps.
Modifications
– Move to 2-4 Hang Power Snatches at moderate loads working on turnover and technique
– Can sub Power Cleans for Snatches today for those limited in the overhead position
WOD:
“Ingrid”
For Time
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
Load: 135/95lb, 61/43kg
Score = Time
Level 2
10 Rounds
3 Power Snatches
3 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
—
Level 1
10 Rounds
3 Hang Power Snatches
3 Lateral Burpees Over Bar
Barbell: 65/45lb, 30/20kg
—
Masters 55+
10 Rounds
3 Power Snatches
3 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
—
Competitor
10 Rounds
3 Power Snatches
3 Bar Facing Burpees
Barbell: 155/105lb, 70/48kg
—
Travel / Hotel
10 Rounds
3 Alternating Dumbbell Snatches
3 Lateral Burpees Over Dumbbell
Dumbbell: 50/35lb, 22.5/