2022-01-14 WoD

 WARM

400m run
std warmup
snatch drills

MAIN

A. 14 min work on snatch complex:
{
snatch grip deadlift to above the knee, 2s pause
hang power Snatch
}
3x45, 3x65, 3x75, 3x95

B. (superset w above) gymnastic drills:
{
10s bar hang
2s/arm one arm bar hang
hollow hold w PVC
superman w PVC
10 kip swings
}

C. 17 min AMRAP
{
1 block run
5 Hang PowerSnatch 75# (Rx was 135!)
10 T2B
15 AirSquats
}
6 rounds + 2 PowerSnatch