11.7.2024 HEAVY DAY “SNATCH”


No Phone, no I-pad just a DECK OF CARDS.

WARM-UP:
1500/1000m Row at a moderate pace
Dynamic Stretch

WOD: HEAVY DAY “SNATCH”

1 Round of Snatch Warm-up
Snatch Panda Pull – 3 Reps EMOM for 6 min.
Get Heavy on the Panda Pulls.
then
Squat Snatch (2)3 at a very do-able wt.
then
Three rounds of Singles adding weight until you miss.
Remove all weight and start over following the same pattern.
The objective is to get further/heavier each round.

ICING:
Get 20 Ring Dips
KOT – Reverse Nordic 20 Reps

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