Wednesday Group Strength and Conditioning

6 min EMOM

-high hang snatch

-hang snatch

-snatch from floor

All snatches are squat Increase weight each round Warm up to 85% 1RM snatch. Scale down if necessary when beginning WOD

WOD = Hang power snatch 7 sets of 1 rep

Scaling Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option Hang power snatch 3-3-3-2-2-1-1-1 reps

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