(Practice / OlyNastics)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 5 PVC snatch pulls, 5 PVC below knee snatch, 5 PVC snatch balance, 5 BB snatch
SOD
6 sets of the Snatch complex (18 min)
1 Snatch pull
1 Low Hang Squat Snatch (just below knee)
1 Snatch grip Push Press (back rack)
1 Squat Snatch
1 Snatch Balance
1 OHS
WOD
For Time:
50 Double Unders/ 100 Single Unders
50 Sit-ups
5 Squat Snatches (70% of heaviest snatch complex wt)
40 Double Unders / 80 Single Unders
40 Sit-ups
4 Squat Snatches
30 Double Unders / 60 Single Unders
30 Sit-ups
3 Squat snatch
20 Double Unders / 40 Single Unders
20 Sit-ups
2 Squat snatch
10 Double Unders / 20 Single Unders
10 Sit-ups
1 Squat Snatch
