7 min EMOM
-high hang snatch
-hang snatch
-snatch from floor
All snatches are squat
Increase weight as needed. Work towards WOD weight.
WOD= 10 rounds for time of:
-1 power snatch
-3 overhead squats
Men: 185 lb.
Women: 125 lb.
Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate Option
10 rounds for time of:
-1 power snatch
-3 overhead squats
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 rounds for time of:
-1 power snatch
-3 overhead squats
Men: 75 lb.
Women: 55 lb.