2022-11-07 WoD

 WARM
400m run
std warmup
snatch drills

MAIN

A. 3 rounds, not for time
{
snatch high pull 45#
hang muscle snatch 45#
Power snatch 45#
10 banded lat pulldowns
}

B. Work to a heavy 3-rep Hang Power Snatch
3x45, 3x65, 3x75, 3x85, 3x95, 2x105

C. 11min AMRAP
{
8 Hang Power Snatch 75#
6 strict pullup
}
6 rounds + 2 snatches

2022-08-17 WoD

WARM
400m run
std warmup
snatch drills w PVC

MAIN

A. over 15 min, build to a moderate weight for the movements below. 1 block run b/t. (I managed 5 rounds at moderate pace)
{
1 Muscle Snatch
2 OHSquat
1 block run
}
weights: 45, 65, 65, 75, 75

2 min rest, then immediately into B. (I did one PowerSnatch at 95# and decided to scale back to 75#)

B. 10 rounds for time, 16 min cap.
{
6 Hang Power Snatch 75# (Rx was 95#)
8 burpee bar jump
}
time: 14:55