Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)

  • Joe

    A) (In kg) 40/45/50/55/60×5
    B) (scaled PS-40kg) 6 rds +5 reps
    Tough Friday but happy I did the training

  • Sam Cro

    A. Built to last four sets at 121lbs

    B. Scaled to 110lbs
    4rds 3reps.

  • Mani Sadegh

    A: Did 10x 5 OHS up to 50kg – Will re-introduce snatches when OHS has got stronger
    B: 5 rounds – Sub’d 10 alternating single arm DB snatch @20kg

  • jorge gonzalez

    Last friday of the Open Prep in our box. We did 13.2 and I was crushed at the end πŸ˜…πŸ˜…

    A) 13.2: AMRAP 10 mins

    5 S2OH 50 kgs
    10 Deadlifts 50 kgs
    15 box jump 24″

    Completed 5 rounds Rx.
    Score: 150 reps

    • Bob M.

      That’s a great one!

      • jorge gonzalez

        It’s an awesome wod but it’s a pretty sick one as well Specially with those numbers, they are really deceiving.

        On paper the weight seems light, the rep count doesn’t seem that big, but by the third round I literally felt I was going to pass out.

        I had to dig really really deep into the pain cave to complete that fifth round in time.

  • thelonghorn

    A. Up to 165# a 20# PR. (Did hang squat snatch and squat snatch). As I’ve posted before this is still a new movement for me. Staying light and focusing on form payed off.

    B. Rx 5 rds exactly. Burpee box jumps were the worst part.

    C. Floor press 3×8 at 225.

  • Bob M.

    A. 95-100-105-110-115-120-125-130-135-145

    B. 3+11 rx’d

  • Trion Horgan

    A. 65/75/85/95/105/115/125/125/125/125. Squat snatch max is 145#
    B. Scaled to 115#. 3 rds + 11 reps. Whew… That was a doozie

  • Slawek

    In kilograms:
    1) 20
    2) 25
    3) 30
    4) 30 FAIL (at bottom part of full snatch)
    5) 30 – I thought I grab barbell too wide, so I corrected it and stay at smaller weight
    6) 25
    7) 25
    8) 25
    9) 25
    10) 25

    Barbell: 25kg
    3 Full Rounds

    • Catherine Blatner

      Great work!

  • Joshua Liberman

    A.) Worked up to 170
    B.) 3 rounds RX

    • Joe

      Nice work Josh!

  • Janelle Hudgin Winston

    A. 55 – 85 didn’t go for a max as I still need a lot more practice!

    B. 70# power snatch unbroken – 24″ box

    4 + 12

    • Joe

      Good training todayπŸ’ͺ🏻

    • Catherine Blatner

      Great work Janelle! Snatches take time. I’m so glad you aren’t rushing the weights πŸ™‚

  • David Franco

    A. Worked up to 110 pounds. Shoulder Mobility is starting to get a lot better. Still working on stability, too.

    B. Scaled with 95 pounds. 3+9. Almost blew chunks finishing round 3.

    • Catherine Blatner

      Keep working single arm DB work when you can for stability. πŸ™‚ Even some isometric OH holds and walking will help greatly improve your stability.

      Great work David!

  • Kenny Friede

    A. 135 up to 20
    B. 4 rds as RX’d