Snatch squat or power – Tue 1.30.18

 In W.O.D.

During WODs generally if the workout is vaguely described, such as Snatch, it means you can do any variation of the snatch you want.  Whichever you are fastest with, to maintain intensity.  If the WOD describes it forward, such as Power or Squat Snatch, then those are the movements we should be doing.

Strength: Hang Power Snatch 3-3-3-3-3

Conditioning: 21-15-9 reps for time of:
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

• The Power Snatch
• The Box Jump

This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box

Jared, the affiliate manager, notified us that The Compound’s team name is the same as last years (CF Vacaville North). Those of you that have already signed up for the Open, Jared has added you to the team. If you don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women) or complete it as an individual!

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