snatch complex – Fri 8.26.16

 In W.O.D.

For the Snatch Complex, warm up to a moderate weight that you can maintain for all 10 minutes with great form

Strength:  On the minute for 10:00:
– 1 Power Snatch + 1 Overhead Squat
– 10 Double Unders (Health: double under attempts count)

ConditioningDeath By Snatch Deadlift and Burpee Box Over

Complete 1 Snatch Deadlift and 1 Burpee Box Over on the first minute, 2 Snatch Deadlifts and 2 Burpee Box Overs on the second minute, 3 Snatch Deadlifts and 3 Burpee Box Overs on the third minute, etc…until you can no longer complete the required reps.

*Use today’s Snatch Complex weight for Snatch Deadlifts

**You may touch the top of the box for the Burpee Box Overs.  You do not have to stand up all the wall on the top of the box


We started Compound Radio with our first podcast, Built to Last Fitness.  This week, all week long, we wrote on the daily workout about what The Compound Strength & Conditioning is and how we structure our program.  The goal is “Simple and Fun (or effective) training for a healthy life”.

On the newest episode 19 of Built to Last Fitness, we summarize and expand a little bit on those written descriptions.  The key being simple, simple, simple!

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