6min AMRAP
-3 Pwr Snatch 115/75 RX+135/95 MRX 95/65
-3 Hang Squat Snatch
-9 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
Rest 3min / lower wt
3min AMRAP:
-3 Pwr Snatch 95/65 RX+115/75 MRX 75/55
-3 Hang Squat Snatch
-3 Box Jump Overs (can use hands) 24/20″ RX+ 30/24 MRX 20/18″
PS to Snatch balance: 95, 135
Squat snatch: 115, 135, 155
WOD Rx’d:
1st: 4 rds + 1 box jump
2nd: 4 rds + 2 HSS
Strength all with 45# – working on form
Thanks for all the tips and cues Jess!
WOD w/45#
1. 5 rds
2. 3 rds + 3 PS
Strength
Squat snatch up to 225#
Wod rx
1. 6 rounds
2. 6 rounds
Strength
Squat snatch up to 205#
WOD
As Rx’d
1: 7 Rounds + 1 Power Snatch
2: 5 Rounds + 1 Power Snatch
Strength
PS to SB (2s)
85-85-95
SS (2s)
95-105-115
PS to SB (1)
105-115-115
SS (1)
125-135-140
WOD Rx
1. 5 + 3 HSS
2. 4 + 1 HSS
ABS
Squat snatch
1@175
Wod RX
1. 5+1 squat snatch
2. 4+3 squat snatch
25 minutes:
250m SkiERG
12 kB swings (55#)
250m row
9 rounds
Strength
35# for all
WOD 1
4 tds + 3 Pwr Snatches w/35#
WOD 2
2 rds + 1 box jump over
WOD RX
Rd 1- 5+ 6 box jumps
Rd 2- 4+ 3 squat snatch
WOD RX
Rd 1- 5+ 6 box jumps
Rd 2- 4+ 3 squat snatchg