wodify-daily
Wednesday, Aug 7, 2019
Cash Out
OHS

Please follow these suggested percentages off of your Snatch…

6 (70-75%)
5 (75-80%)
4 (80-85%)
3 (85-90%)
2 (90-95%)
1 (95-100%)

Snatch deadlift

4 x 3 @ 100% of Snatch

Core Work

50 V-ups

Skill
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch

*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 78-80%
*Set 6 – 80-82.5%

WOD
Three rounds at 80-85% effort…

800 Meter Run
15 Strict Handstand Push-Ups
30 Russian Kettlebell Swings (32/24 kg)

20min Cap

Warmup
2X

:30sec Ski
:30sec High plank
:30sec passive hang

+

Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*empty bar

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