WOD : Snatch (6 x 1)
3-Position Snatch
(3 count pause in each position – do not drop bar)
Hi-Hang/Power Position – Hang/Knee – Low-Hang/2″ From Floor
(All 3 Snatches = 1 rep – No misses)6 Rounds / Every 1:30
1 X 1 @ 50%
1 X 1 @ 55%
1 X 1 @ 60%
1 X 1 @ 65%
2 X 1 @ 70%
(3 count pause in each position – do not drop bar)
Hi-Hang/Power Position – Hang/Knee – Low-Hang/2″ From Floor
(All 3 Snatches = 1 rep – No misses)6 Rounds / Every 1:30
1 X 1 @ 50%
1 X 1 @ 55%
1 X 1 @ 60%
1 X 1 @ 65%
2 X 1 @ 70%
WOD : Metcon (Time)
- 3 Rounds
400 M Run
*Rest 1:00 after each roundThen:50 Burpee to 6″ Target
50 Ab Mat Sit Up
50 Wall Balls @ 20 lb / 10 ft – 14 lb / 9 ft