09/18/2019

Hang Snatch (10 min x skill work; squat)
Warm up should be centered around overhead squat mobility and explosive hips. This portion should focus on getting under the bar and give folks enough time to build to a decently heavy weight (maybe 70%)
Metcon (Time)
"Slasher"
13 min CAP
4 Rounds
40 Double Unders
6 Power Snatch @ 135/85
8 Bar Facing Burpees
+
with remaining time, build to:
1RM Hang Squat Snatch

Sc: 95/65
Rx: 135/85
Rx+: 165/115

This is a two-part workout where you have to manage your time on the WOD, fatigue and give yourself an opportunity to hit a good Hang Snatch weight. There are a couple of key points on this workout’s scaling. First, the snatch weight should be something you can power snatch, as this workout is 100% different as a squat snatch. Folks will decide for themselves whether the weight is worthy of singles or connecting or both as the workout goes on. RX+ is ambitious, and only elite athletes would TnG that weight, so it’;s a good opportunity to decide beforehand HOW you want to do the WOD – faster and make yourself TnG or heavier and allow yourself room to do singles.

Double Unders … do them, it’s an important skill. If you have none, do 80 singles.

Hang Snatch must be squat. No lifts after the bell.

Hang Snatch (1 x 1; AHAP)
For recording purposes only. Not separate from the WOD
Bench Press (3@70% 3@80% AMRAP@90%)
Wendler 5/3/1; Week 2, Day 2 – Bench Press
Deadlift (10×10; 60% + 5-10#)
GVT: Week 2, Deadlift Day
Deadlift (3 x 20@ 42%)
Cal Poly Program – Week 2, Day 2

Light Deadlift