2×8 Tempo Dumbbell Push Presses

2×8 Tempo Dumbbell Bent Over Row

2x Max Effort Ring L-Sit Hold


5 sets

Every 2 min

1 snatch pull

1 high hang power snatch

1 hang power snatch

1 low hangpower snatch

Snatch Pull – Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.

High Hang Power Snatch – Bar at pockets, with shoulders just over the bar.

Hang Power Snatch – Bar is at knee-level, with vertical shins (drive hips back).

Low Hang Power Snatch – Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.

Wod 4 rds

Every 4 min

14/10 cal row

9 bar facing burpees

6 power snatch 155/105