8.27.19 Snatch Complex 🏋️‍♀️

A. Warm Up

EMOM x 12 minutes

1st – 22X0 Single Arm KB Rack Cossack Squat 3/leg

2nd – 4 Burpee Broad Jumps MAX DISTANCE

3rd – 15-20sec Row HARD (build up to sprint pace)

*scale back single arm cossack to goblet cossack squat or unweighted cossack

**scale burpee broad jumps to 15 heavy Russian KBS

B. Olympic Lifting

4 sets of the following snatch complex

2 Muscle Snatch

2 Hang Power Snatch

C. WOD

4 Rounds for Time

15 Wall Balls 20/14

10 No Push Up Burpees

15 Toes to bar

Row 20/16 Calories

*increase pace with each round

**coaches challenge 30/20 WB only if you can go unbroken, Toes to rings

***scale toes to bar to supine toes to bar

Today would be a good day to back squat for additional accessory

D. Speed Based Back Squat

10X1; 8,8,8,8;

*Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. We will be squatting again later this week. 💪

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