Wednesday
Skill Development:
Power Snatches
Focus on technique:
• Power and position through the 2nd pull
• Elbows high and outside
• Fast lock-out of arms
Also warm-up wall-balls
WOD
Teams of 3
30 minute AMRAP
• 7/5 calories bike or 10/7 calories row/erg
• 10 wall-balls (RX 9/6 kg)
• 5 Power Snatches
1 person start on each movement
Rotate only when everyone has finished their movement
Snatches:
• 1st 3 rounds each (RX 40/30 kg)
• 2nd 3 rounds each (RX 50/35 kg)
• 3rd 3 rounds each (RX 60/40 kg)
• 4th 3 rounds each (RX 70/45 kg)