1/5/16 Power Snatch and OHS


1/5/16 Power Snatch and OHS


“Do not let your hearts be troubled. You believe in God; believe also in me. My Father’s house has many rooms; if that were not so, would I have told you that I am going there to prepare a place for you? And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am.

– John 14:1-3 NIV

Competitor Strength:

4 sets

3 Position Power Snatch ( High hang, knee, floor)

Machine Strength:

Over Head Squats

3 sets 3 reps

Competitor WOD:

For time:  (25 min cap)

20x HSPU (sub to AbMat, Pike, or Push Ups)

30x Toes to Bar

40x KB swings (50/70#)

50x KB Walking Lunges (Goblet position)

60x KB Cleans (total reps – either arm, split as needed)

70x Sit Ups

Machine WOD:

For Time: (25 min cap)

20x Push Ups

30x Hanging Knee Raises (from bar)

40x KB Swings  (35/50)

50x KB Walking Lunges

60x Single Arm Russian Swings

70x Sit Ups

***all 3 KB movements are with one KB