WOD:
Work the Snatch (full snatch) for at least 20 minutes
Then…
- 20 Deadlift’s @ 225
- 30 Push Ups
- Row 250 meters
Complete the above sequence, rest 2 minutes, then repeat for a total of 4 rounds
RESULTS:
155# (Snatch High Pull), 95# (High Hang Squat Snatch), 105# (Squat Snatch)
21:46 @ 185#
We worked the Snatch (aka full snatch, squat snatch) by breaking it down into two parts and then putting them together. Its been a while since I’ve done the snatch, so I stayed on the lighter side and worked on catching it in the full squat as I’m still not very comfortable with that. But I’m getting better.
As for the met-con, I did opt to scale down to 185# (was thinking about doing 205#, but good thing I didn’t). Its amazing how quickly pushups can get so tiring. You’d think with all the burpees I’ve been doing I’d be getting better at them, but I was only able to get a most 20 unbroken. And as for the rowing… well, its rowing, it always sucks ;-D But 205m wasn’t that bad.
All and all, not a bad workout for only having made it to gym on Sunday in the last week.