Power Snatch + Hang Snatch Complex 1-1-1-1-1-1
Then
5×3 Snatch pull and shrug (10 second eccentric on 3rd rep of each set, 100% 1RM snatch)
WOD Notes: A snatch complex is a great way to improve your technique on the snatch and consists of multiple movements (in this case 2) performed without dropping the bar. If you are still developing your snatch technique, consider just working toward the power snatch or the hang snatch for a heavy single. As always, cleans can take the place of snatches for anyone who wants to!
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Nice work Nik. That’s some muscle!!
Thanks! I just saw this picture now – I didn’t know John posted it!!
5:15am
Murray – 175
Alex W. – 95 HPC Form
Brianna G. – 70
Chris M. – 115
Danielle S. – 60
Daria – 🙂
Janet – Overhead Form
Jenn T. – 105
Kelly G. – 45 HPC Form
6:15
Iggy 165
Zane 155 (Pc+HC)
Vince 95 (PC)
Don 120 (PC+FS)
DE 140
Ben 75
James a lot
Results:
9:30
Jimbo 145, 155 PS
Rey 65
Natalie 5
Brandi 75 PS PR!, 70
Joel 250 Green banded box (16″) safety squat
Julia 55 PC/HC
Isadora 55x3x a lot
Patrick z. 75x a lot
Steve K. 95 PS
Kyle K 150 PC/HC
4:00
Saritha 35 HPC form
Christine 50
Caine 🙂
Heather 75
Robbie 550 +/-
Vicki form
Betsy 45 form
Austin 🙂
5:00
Jeff 85 (form)
Colin 125 (no squat)
Sarge 95 clean
Sillup 🙂
Luke L. 175 HC+HPC
Chase 🙂
Sabol 165 PS+HPS
NIkki K. 90 PC
Tina 55
7:00
Erik 115
Chris L 125
Rob G 145
Sara K clean form
Dani clean form
Greg form
6:00pm
Blake 165 (1RM HS)
Ray Z 135 (145 1RM)
Erin 100 (PS+HPS)
Andrew 110
Rocco 105, clean complex 165
John 285 PC
Matt 45 HPC
Nik 123