Admiral Ackbar

Just as we did on Monday with a cleans, we'll work on the snatch during Wednesday classes by using a simple and effective complex that should sound familiar.  The loading for the met-con may also sound familiar for those who did last Thursday's double under/muscle-up/power snatch triplet -- we'll layer in some complexity by full (or "squat") snatching the barbell from the floor this time.

To paraphrase Pat Sherwood "any workout with 115 on the bar is a trap."  But this one is just two short and sweet pieces, so how bad could it really be?

WOD For 02-07-18:

Power Snatch + Squat Snatch + Overhead Squat:

10 Minutes to Establish a Top Set 

-then-

"Admiral Ackbar"

A) Against a 6-Minute Clock:

400m Run w/Medicine Ball @ 20/14 lbs

40 Medicine Ball Walking Lunges @ 20/14 lbs

MAX REPS Squat Snatches @ 115/80 lbs

-REST 3 MINUTES THEN-

B) Against a 4-Minute Clock:

400m Run w/Medicine Ball @ 20/14 lbs

20 Medicine Ball Walking Lunges @ 20/14 lbs

MAX REPS Squat Snatches @ 115/80 lbs

You may support/hold the med ball in any fashion on the run and during the lunges, except on top of your head.