WOD 09/02/2024

​Monday 09-02-2024
Weightlifting Primer - 10 minutes to Complete
4-6 Quality Working Set of Complex, Building Loads
Hang Muscle Snatch + Hang Pwr Snatch + Snatch Balance + Hang Squat Snatch

Ideally start with an empty barbell for the first set, then add light loads to prime the system and build into the workout.
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WOD: 16:00 EMOM
Min 1: 3 Hang Squat Snatch + 5 Overhead Squat*
Min 2: 12 Abmat Situps L1, Alternating Toes 2 Bar L2, T2B's L3
Min 3: 6/6 Dumbbell Hang Split Snatch 25/15 L1, 35/25 L2, 50/35 L3
Min 4: Rest
L1 - 3 Hang Pwr Sn + 5 Back Squats* @ 60%+ of 1RM Sn
L2 - 3 Hang Pwr Sn + 5 OH Squats @ 60%+ of 1RM Sn
L3 - 3 Hang Squat Snatch + 5 OH Squats @ 70%+ of 1RM Sn