WOD:

1) Snatch Complex: 1 EMOTM for 10 minutes @ 70% of 1RM Squat Snatch

One Snatch Complex will consist of 1 Squat Snatch, 1 Hang Squat Snatch, 1 Snatch Balance, and 1 Overhead Squat. You will hit the first two Snatches and then lower the bar down to the back of your neck, hit a Snatch Balance, and then finish with an Overhead Squat. This is heavy technique work, meaning the weight should be difficult but not so heavy that you perform the movements in a sloppy manner and you shouldn’t be failing any reps.

httpv://www.youtube.com/watch?v=U-PkTCZv3no

A good watch and a review of the Snatch Balance

2) 15-12-9-6-3 – AQAP:

Handstand Push-ups

Power Snatch 115/75

Burpees

Extra Work:

3) Bulgarian Split Squats: 3 x 8/side

Heavier than last week. Rest 90 second between sets.

4) Sled Drag: 400m

This should be as heavy as possible, but you should use a weight you can move for the entire time. The goal is not entirely time, do record time though. Focus on walking from heel-to-toe, using as much hamstring as possible. We care more about muscle activation than time, or even weight for that matter.

httpv://www.youtube.com/watch?v=M7eTf57iuaY

For results post weight used for Snatch Complex along with time to complete Met-con and any scaling used. If you did Extra Work post weight for Bulgarian Split Squats, and time and weight for Sled Drag.

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