Skill

EMOM for 10 Minutes

1 Hang Power Snatch

Every minute for 10 minutes perform 1 Hang Power Snatch. The movement is very difficult and will mostly likely have you working with a lighter weight that you would from the floor or in a full squat snatch.  Focus on extending your hips and creating vertical hip drive before pulling under the bar and dropping into your partial squat.  Take note of how the lift felt when deciding what weight to use in the workout.

WOD

5 Rounds with

1 Minute on each station
Hang Power Snatch 75/55 lb
Double Under
Sit-Up

Workout notes: This workout will be scored “Fight Gone Bad” style accumulating reps across each station for 5 rounds.  There is no rest between rounds. Work on holding a steady pace at each station and make and honest attempt at double unders if you do not have them yet! You have 5 minutes of practice in this workout!