WOD Mon Sep 30

Skill Volume

5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups / Pull-ups

Work

“Snake Bite”

Workout Definition

21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

After Completion, Until the 12 Minute Mark:

Build to Heavy Single Snatch

CompTrain

Snatch Technique A

3 Sets:
3 Snatch Drops
2 Snatch Balances

Technique Loads: No Higher Than 35% of 1RM Snatch

Snatch Technique B

On the 1:30 x 5 Sets:
2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Snatch