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WOD - Wednesday, 2/28/2018

With an empty bar or PVC
4 High hang snatches (Pockets)
4 Behind-the-neck snatch-grip jerks
4 Sotts Presses
4 Snatches (mid-shin)
x 3

A. Strength: Snatch (5:00)
Warm up to the third weight in the conditioner.

B. Conditioning
With a partner
"Partner 17.3 (sorta)"

3 rounds of:

2 Chest to Bar Pull-ups
6 Snatches* (95/65) (45%)

Then, 3 rounds of:

2 Chest to Bar Pull-ups
5 Snatch (115/75) (55%)

then 3 rounds of

4 Chest to Bar Pull-ups
4 Snatches (135/95) (65%)

Then, 3 rounds of:

4 Chest to Bar Pull-ups
3 Snatches (185/115lbs) (75%)

Then, complete 3 rounds of:

6 Chest to Bar Pull-ups
2 Snatches (205/125) (80%)

Then, complete 3 rounds of:

6 Chest to Bar Pull-ups
1 Snatch (225/135lbs) (90%)

I go / you go.
Partner 1 does all pull ups then partner 2 completes pull ups
Partner 1 completes all the snatches, partner 2 does the snatches.

If you and your partner finish the ladder in under 30 minutes you are done and your score is the time you completed your last rep!

*All snatches are “Full snatches” also know as “Squat snatches”

The last, heaviest snatch should be no more than 95% of your 1RM. Scale appropriately!

Scaling options:

  • Replace Chest to Bar Pull-ups with: Chin Over Bar Pull-ups, Jumping C2Bs, or Jumping Chin over Bar Pull-ups, ring rows
  • Replace Squat Snatch with: Power Snatch with Overhead Squat. Go as light as appropriate for you. 

Official scale Weight Men: 45, 65, 85, 95, 115, 135
Official Weight Women: 35, 45, 55, 65, 75, 85

This workout is 30 minutes and gives you built in rest so you can make these snatches high quality. This is not a "rushed" workout.

Extra Credit: Row

Take your time with a nice easy row for 15:00. Keep it at a conversational pace.

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