WOD Blog
 | Wed, Apr 14 2021 |  |
| Wed Apr 14 2021 Snatch Complex | I Will Survive |
Wed Apr 14 2021 Snatch Complex
(Weight)
Snatch Complex
5 Sets:
1 Snatch Deadlift
1 Snatch
1 Hang Snatch
1 Overhead Squat
Rest as needed between sets.
Set 1 - 60% of Max Snatch
Set 2 - 65%
Set 3 - 70%
Set 4 - 75%
Set 5 - 80%
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I Will Survive
(Rounds)
'I Will Survive'
AMRAP 5:
500/400m Row or 30/21 bike Buy-In, into Max Rounds:
30 Double-Unders, 5 Power Snatches RX+ 155/105 RX 135/95
5:00 Rest
AMRAP 5:
500/400m Row or 30/21 bike Buy-In, into Max Rounds:
30 Double-Unders, 10 Power Snatches RX+135/95 RX 95 / 65
5:00 Rest
AMRAP 5:
500/400m Row or 30/21 bike Buy-In, into Max Rounds:
30 Double-Unders, 15 Power Snatches RX+115/85 RX 75 / 55
Score: rounds + reps of each double under/snatch amrap
Strategy
THE BIG TAKEAWAYS
1. Smooth pace and strong pulls on the row. We want to be ready to hit our scored portion (the double unders and power snatches) of each AMRAP.
2. Keep the shoulders and grip relaxed on the double unders. This a great place to breathe as well.
3. On the power snatches, shoot for small sets or steady singles on the heaviest bar, 1-3 sets on the second barbell, and 2-3 sets on the third barbell.
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