Strength
Hang Power Snatch + Hang Sq Snatch – 1 EMOM For 8 minutes
—Start @ 75% of max snatch & work up to 85% by the end. Try to hang on for both reps.
Conditioning
4 Rounds For Time
8 Hang Power Snatch 155/105#
15 C2B Pull-ups (5 Strict + 10 Kipping)
Run 400m
WOD Notes: TD = 12-18 minutes. HPS weight should be around 72-75% of 1RM hang power snatch (may have to break up it up once during later rounds). Give yourself a 90 sec time cap for the pull-ups each round & use a band if you cannot do an unassisted pull-up.
Reminder: Halloween WOD this Saturday! You must wear a costume to WOD in!
Henry with 220# snatch!