(Competition / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 3 high hip snatch, 3 hang snatch, 3 OHS, 3 squat snatch
SOD
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps 50-65%
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep 65-80%
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Squat Snatch x 1 rep @ 80+%
WOD
Complete as many rounds and reps as possible in 9 minutes of:
1 Muscle-up (Bar or Ring)
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
9 BB Lateral Hop Overs (per side)
