In WOD

08012020

1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Squat Snatch + 1 OHS (Set 1: 40% of 1RM Snatch)
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch

-This lighter Snatch Primer will prepare you for the heavier percentages in the Snatch Complex that follows
-The Primer and the Complex are designed to improve the pulling mechanics, bar path, and receiving position of the Squat Snatch
-The 4 reps are meant to be completed without letting go of the barbell
-Low Hang"" is defined as just below the kness

1 Low Hang Squat Snatch (Set 1: 65% of 1RM Snatch)
Sets 2-10: EMOM build to a Heavy Single

-We’ll pick up where we left off, completing the opening set at 65% of your 1RM Snatch
-For the remaining 9 sets, gradually build to a heavy single for the day
-You do not have to build in weight every set, but the aim is to climb up
-These 10 sets are designed to be completed at the top of every minute

Front Squat (On the Minute x 10mins : 1 Front Squat)
*Build to a Heavy Single

-Starting wherever you best see fit, complete 1 front squat on the minute
-The goal is to build to a heavy single over the 10 minutes
-Like the Low Hang Squat Snatch, you don’t have to go up every set, but the aim is to climb in weight

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