Oly – Snatch Skills
E2MOM x5
1 Snatch Pull
2 Hang Power Snatch or Hang Snatch
3 Power Snatch or Snatch
4 OH Lunge
WOD 1
18-15-12-9-6-3
Single Arm DB Thruster (reps are total)
Bench 3x5@65/75/85 **
6-8 BB Pendlay Row
***Based off 90% of your 1RM that you have added 5# to
WOD
40 Tall Kneeling LM Rotations
60 Double Unders or 80 Jumping Jacks
30 Dips or 40 Bench Dips
20 T2B
Strength
Back Squat 3x5@65/75/85** E3MOM, coaches’ discretion
*Complete 5 Athletic Burpee to Vertical Jump
*Complete 4-6 Strict Weighted Pull Ups
**Based off 90% of 1RM that you have added 10# to
WOD
10-8-6-4-2
Part A
For Time @ Tough Effort:
15 Box Jump Step Down 24/20"
20/15 Cal Row or 15/10 Cal bike
30 Single Arm KB Thruster (15/arm) 53/35lbs
30 Single Arm KB Snatch (15/arm) 53/35lbs
Prep
2x
10 yd Forward Bear Crawl
10 yd Backward Bear Crawl
10 Ring Rows
10 Pillar to Plank
10 Scap Depressions (Hanging) + 10 Hanging Knee Raise
Prep
3x
10 Cyclist Squat, use light db or kb if desired
12 KB Swings
then
2x
8/8 Cossack Squat
WOD 1 ‘ Short Chelsea’
20 minutes EMOM alternating rounds
5 pull-ups
10 push-ups
15 air squats
WOD 2 You Go, I Go
12 min AMRAP
7 burpees
6/4 calories bike
3/3 single-arm DB C&J