A. Hang Power Snatch
E:2:00 x 6 sets , 3 reps – work speed and technique keep %’s below 75% of Snatch 1RM
M:
3 Rounds:
3 MIN AMRAP
9 Deadlifts 225/155
36 Double Unders
rest 1:30
Program notes:
- Typically this work will show up on Wednesdays during this block but we did our hero WOD yesterday.
- We will be working OLY and hinge patterns on Wednesdays for a few weeks
- Now is the time to perfect your technique, prioritize executiion over weight on the bar
Scaling the metcon:
- choose a deadlift weight that allows for unbroken reps most of the way
- 3 strikes you’re out rule on dubs; don’t let the jump rope keep you from pushing the pace and getting
the right burn out of these intervals. Switch to singles if you trip up 3 times.