WOD:

Power Snatch: 5 x 3 @ 75% of 1RM Snatch

These Snatches should be dropped each time and you should reset focusing on a solid powerful lift. If you can’t Power Snatch 75% scale accordingly. Weight should remain the same across all 5 sets. Rest no more than 90 seconds between sets.


AQAP:
400m Run
3 rounds of Barbell Complex 135/95
400m Run
2 rounds of Barbell Complex 135/95
400m Run
1 round of Barbell Complex 135/95

1 Barbell Complex consists of 5 Deadlifts, 5 Hang Power Cleans, 5 Shoulder-to-Overhead


For results post weight used for 5 sets of Power Snatch, and time for Met-con, along with weight used.


Post results/thoughts to comments

Had to get everybody out for a little run today with the coming rain. Nice work on the Power Snatches guys. Like yesterday with the overhead work, form over weight is hugely important. Get the form down right and the weight will come. Keep at it everybody. Cheers.