Performance and Fitness Notes
WOD 1 is about strengthening the positions of the snatch. This can be either a power snatch or squat snatch as the focus is to build understanding of the way the bar should travel in relation to the body through the movement.
WOD 2 is a pushing focus gymnastic AMRAP.
Performance
WOD 1
EMOM16
Minute 1: 3 Position Snatch
Minute 2: 5 BTN Jerk
@50% B.W.
WOD 2
AMRAP18
8 Hang Power Snatch
12 Ring Dips
250m Erg/Row
Fitness
WOD 1
EMOM16
Minute 1: 3 Position Snatch
Minute 2: 5 BTN Jerk
@40% B.W.
WOD 2
AMRAP18
8 Hang Power Snatch
12 HR Push Ups
250m Erg/Row
Home WOD
AMRAP 18
8 DB Hang Power Snatch
12 Hand Release Push Ups
20 Kick Throughs