WOD:

#country mile

For Time:

1 Mile Run

50 Wallballs (20/14) *Females to a 9′ Target

40 Box Jumps (24/20)

30 Barbell-Facing Burpees

20 Power Snatches (135/95)  *BeachFit Plate Ground to Overhead

CASHOUT:

#power snatch technique

On the Minute x 8:

3-Position Power Snatch

Looking stay above parallel here in our power snatch technique work so that we can focus purely on bar positions.

On the three position power snatch, we have three repetitions per complex:

1) High Hang (Pockets)
2) Knee Level (Often called “hang”)
3) Floor

Minutes 1+2 – 55% of 1RM Snatch

Minute 3 – Rest

Minutes 4+5 – 60% of 1RM Snatch

Minute 6 – Rest

Minutes 7+8 – 65% of 1RM Snatch