141118 ~ Snatch & Go!


EMOM x 8 Min "Coach D's Snatch Complex" ***Heaviest Possible**

Snatch Grip Deadlift x2

Low Hang Snatch


Snatch Balance

Behind the neck snatch grip push press


"Death by Snatch" (@ heaviest completed rep during the complex)

*** 7 min Cap!***


With a 15 min running clock complete:

Complete 5 Rounds for Time:

5 MU's (Bar, Ring, or 5 Ring Rows + 5 Strict Ring Dips)

5 Squat Cleans (155/105#)

5 Box Jumps (30/24#)

With remaining time:

AMRAP Push Up/ Wall Ball Ladder (20/14#)

i.e 1 Wall Ball + 1 Push Up, 2 Wall Ball + 2 Pushups etc....

Cash Out:

2 x 1200m Row. 

Rest 3 min.

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