SNATCH COMPLEX

Every Other Minute on the Minute x 16 (8 Reps):
Snatch Pull + Hip Snatch

Build to a heavy but perfect load on the complex. No misses, no press outs. The “Hip” or “Power” position is one in which both the knees and hips flex. While the torso may lean forward a small amount, the barbell remains in the crease of the hip and does NOT travel down the thigh into a Mid-Hang position. The limited travel off the bar into the hang doesn’t allow for maximal loads to be used, and instead forces the lifter to focus on SPEED and an active arm pull under the bar.

Post loads to comments.
Exposure 8 of 8

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20 Minutes Not for Rounds:
270m Jog/300m Row/Half-Mile Bike
7 Box Jumps (jump up, step down, use a high-for-you box)
3-5 Wall Walks

Post work to comments.

3 rounds
7-10 Strict hspu
7-10/leg lateral box step-ups

6 x 100m @ 80% walk back for rest...

120-125% of Max Snatch

3 rounds for time of:
500m run
7 x strict HSPU
12 x strict pull-up

WOD : “Fran meets Grace”
21 Thrusters 75
21 Pull Ups
10 Clean and Jerks 95
15 Thrusters 75
15 Pull ups
10 Clean and Jerks 95
9 Thrusters 75
9 Pull Ups
10 Clean and Jerks 95

Not as hard as expected. The clean and jerks were the bad part, surprisingly

Back squat (jalat taka), 5x2x100% työntö maximista

3 Rounds For time :

1 Legless Rope Climb
3/2 Regular Rope Climb
20/15 Calories Echo Bike
100 Double Unders

Rest 1:1

( 15 - 25 )

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

Pausing Jerk Drive 5x3

Set #1 – 2 Repetitions @ 55% of estimated best CJ
Set #2 – 2 Repetitions @ 59% of estimated best CJ
Set #3 – 2 Repetitions @ 63% of estimated best CJ
Set #4 – 2 Repetitions @ 68% of estimated best CJ
Set #5 – 2 Repetitions @ 73% of estimated best CJ