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Wednesday January 23rd

22
Jan

Wednesday January 23rd

Warm up! Do this. 6 minute partner bike, switch every minute, not working partner do 20 doubles or practice 20 double attempts

Then 4 sets of 10 overhead squat therapy with with pvc against the rig
Grab a bar
0-1 Minute 10 snatch grip high pulls
1-2 Minutes 8 Power position power snatch
2-3 Minutes 6 From the knee power snatch, plus OHS
3-4 Minutes 4 From the shin power snatch, plus OHS
4-5 Minutes 4 full snatch from the shin
On a 20 minutes running clock work on snatches at moderate weight
Perform sets of 2, you may reset between lifts but dont take more than a few seconds.

Doubles and Oly

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round
****Athletes that are new should use lighter weight throughout and do 5 reps per round
****Additional optional wod at the bottom!

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

Scroll for scaling options.
Post time to comments.


Related:
The Double-Under
• Read: Stability Now!


Scaling
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Intermediate Option
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.
Women: 95-100-105-110 lb.

Beginner Option
For time:
30 single-unders
5 squat snatches
30 single-unders
4 squat snatches
30 single-unders
3 squat snatches
30 single-unders
2 squat snatches

Men: 65 lb.
Women: 45 lb.

This might be a light and fast wod for some of you if you dont have your snatch technique down. Here is some additional work.
5 Rounds for time
50m walking lunge with KB at your sides
10 Bulgarian split squats
15 good mornings

https://www.youtube.com/watch?v=Ksz5rkmBuTA

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