1/21/2015

20
Jan

1/21/2015

A hang power snatch starts in the hang position (mid-thigh) and ends in a quarter squat with the bar overhead. You MAY drop the bar or lower the bar to the ground and go into a power snatch – focus on getting in a good starting position for the power snatch (hence why we are allowing you to drop the bar)
You will rotate amongst 3 stations and may start on any station. Get as many calories or reps at that station in 45 seconds and then rest for 15 seconds. Transition to the next station and repeat for a total of 4 rounds. Your score is total cals + reps.

Strength

Take 20 Minutes to find a heavy complex of

Hang power snatch + power snatch

Conditioning

AMRAP in 45 seconds, rest 15 seconds. Rotate stations for 4 complete rounds:
row (cals)
box jumps, 30/24″ (reps)
toes to bar (reps)

3 Responses

  1. Coach P

    Russ 120/124 t2b sc
    Brian 135/160 step ups
    Ph 205×5 bench/150 t2b/box sc
    Chris M. 115/137 Rx
    Eric 95/125 t2b sc
    John 135/184 su
    Kate 105/168 Rx
    Matt 115/154 t2b sc
    Grant 165/163 Rx

  2. admin

    Tanya 50# / 131 scale (corrected result)
    Dinger 105 / 141 T2B scale
    Amanda 85 / 141 Rx 1st T2B
    Molly O 50 / 195 Su
    Johnny 135 / 152 Rx
    Courtney 60 / 167 T2B scale
    Panos 145 / 161 24″
    Jesse 100 / 140 T2B scale
    Ryan 140 . did work
    Nate 125 / 134 Rx
    Moog 115 / 144 T2B scale
    Wood 130 / 146 T2B scale
    Rachael 75 / 176 T2B scale
    Dawn 70 / 163 Su
    Trish 50 / 134 T2B scale