WOD Blog
 | Wed, Aug 16 2023 |  |
| Wed Aug 16 2023 Strength Accessory | Wed Aug 16 2023 Squat Snatch | Matchbox Twenty |
Wed Aug 16 2023 Squat Snatch
(Weight)
On the Minute x 10:
1 Squat Snatch (Build in weight)
Rest 2 Minutes
3:00 AMRAP:
Squat Snatches @ 75% Heaviest Single
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Matchbox Twenty
(Rounds)
20:00 AMRAP:
8 Single Dumbbell Box Step-ups (24'/20')
10 Dumbbell Snatches
15/12 cal row or bike
Dumbbell: 50/35 35/20
- Dumbbell Box Step-Ups: Athletes alternate legs every rep. The dumbbell should be held at shoulder height. It can be rested on the shoulder or held in your hand. Switch arms if you'd like but it is not required.
- Dumbbell Snatches: Athletes switch arms every rep.
- Score: Rounds + Reps
- This workout is all about consistent pacing. Athletes should aim to finish each round in roughly the same amount of time.
- Try to make quick work of the dumbbell movements with a smooth transition between. See if you can go right from your last box step-up into your first dumbbell snatch without needing to break from moving between.
- Let's pace the row/bike in a way that will allow you to stick to your pacing on the dumbbell movements. Start at a more conservative pace then aim to ramp up if you feel you can.
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