Hang Power Snatch
On the Minute x 10:
2 Hang Power Snatches
WOD
AMRAP 15:
30 Air Squats
20 Hang Power Snatches 55/75 M 45/75
10 Strict Pull-ups
GENERAL WARM-UP
2 Rounds
30 Seconds Hollow Hold
30 Seconds Air Squat (Arms Overhead)
30 Seconds Active Samson
30 Seconds PVC Overhead Squats
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
AFTER PARTY
3 RNDS
10 Deficit Split Lunges
Directly into 10 Jumping Lunges
– Each leg
HOME GYM OPTION
AMRAP 15:
30 Air Squats
20 Single Dumbbell Hang Power Snatches 35/50 M25/40
10 Strict Pull-ups or BOR
Use Any Modifications Listed Below
MODIFICATIONS
BARBELL HANG POWER SNATCHES
- Single Dumbbell Hang Power Snatches
- Kettlebell Swings
STRICT PULL-UPS
-
- Reduce Reps
- Ring Rows
- Banded Strict Pull-ups
- Double Dumbbell Bent Over Rows
- Dumbbell Plank Rows
_________________________
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
