snatch complex and an empty bar WOD

Nick | 02/04/2020 | 3

Today we’re drilling the snatch with a complex and WODding out to some empty bar thrusters and sit ups.

The snatch complex is built to help you work on your timing and explosiveness through the extension phase, giving you the chance to really work the “jump and shrug”.  The WOD should be super fast – with no added load on the bar we expect to see many unbroken sets!

STR:

1 snatch high pull

1 power snatch

1 overhead squat

WOD:

25-20-15-10-5

Thrusters (45/35)

sit ups