WOD
PART 1: POWER SNATCH COMPLEX
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)
*Score = Heaviest Load
PART 2: “RED HANDED”
AMRAP 9:
3 Hang Power Snatches (65/45)
3 Burpee Pull-ups
6 Hang Power Snatches (65/45)
6 Burpee Pull-ups
9 Hang Power Snatches (65/45)
9 Burpee Pull-ups
…
[Add 3 Reps Per Round]
*Score = Rounds + Reps
Example Score: if an athlete completes the round of 12’s and 3 Hang Power Snatches into the round of 15’s, their score would be 12+3
MOBILITY
1:00 Pigeon Pose (each side)
1:00 Straddle Stretch
AFTER CLASS
AMRAP 12:
Max Strict Pull Ups
On the Minute [Starting @ 0:00]:
10 GHD Sit-ups
