9/20/2022 – WOD

a) Slow Pull Snatch + Slow Pull Snatch + Full Snatch – 1 set every 2 min x 5
b) Snatch Grip DL  – 3×5 @ 65% of DL
—Do part a first, then right into part b. Go a little heavier than last wk for part a & heavier on the snatch grip DL compared to last wk. You don’t have to contact & shrug at the top, but try to maintain neutral spine as you pull with legs. You may do cleans instead if you want.

12 Min AMRAP
150m Run
14/12 Cal Ski
7 (DB Snatch + Hang DB Snatch) 70/50#

WOD Notes: Goal is 4+ rds. Run is to the new sign that replaced the “Cantel”. Alternate after each complex, so you will use your left arm to snatch from floor & hang before switching. You should be able to do them unbroken every rd & muscle snatch them.

a) Straight Arm Lat Pulldown – 4×12 (heavy)
b) Glute Ham Raises or Hamstring Sliders – 4×12
—Try using a band for added resistance & do 6-8 reps.

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