We spent some time working on snatching from the high hang. Then, we progressed into a little strength set of 3 Snatch Grip Deadlifts + 3 Hang Power Snatch. I worked up to 115# and practiced some solid reps there.

For the metcon:

10 Min AMRAP
13 Hang Power Snatch (95/65)
13 Pullups

I ended up getting 5+7 Rx. My first 3 sets of pull-ups were unbroken. The snatches were unbroken the first round then 7+6 for every round afterwards. Grip…ouch.


3 Rounds For Time:

10 Hang Power Snatch (125/85)
15 Ring Dips
20 Wall ball(20/14)
400 M Run

**15:00 cap

Time: 14:07

I ended up scaling the snatch weight to 115# to make sure I could get in under the time cap. I ended up going unbroken on the first two sets then 7/3 on the last set. Ring dips were 10/5 then 6/5/4 on the last two. WBs were unbroken then 11/9 on the last two sets.

Finished off with some core:

3 rounds:

  • 10 Tuck Crunches
  • 10 Superman swimmers


50 Double unders

35 Hang dumbbell power snatches (50lbs/35lbs)
20 Chest to bar pull-ups

50 Double unders

25 Hang dumbbell power snatches (55lbs/40lbs)
20 Chest bar pull-ups

50 Double unders

15 Hang dumbbell power snatches (85lbs/55lbs)
20 Chest to bar pull-ups

50 Double unders

Time: 16:51 Rx

Woof! That 85# DB was pretty challenging. I ended up going 3/2/2/2/2/2/2


I watched the 9AM Saturday class and then planned to do a workout at 10AM. We had a new person drop by the gym though so I ended up working out with the and taking them through a workout. We did the following:

30-20-10 of:

Row (Calories)
GHD Situps
Wall Ball 20#

Time: 10:30

I wasn’t necessarily hustling, but I wasn’t really taking it slow either. After Todd finished with Fundamentals, we hit the 9AM workout together since it was a partner WOD:

For time:

150 Hang dumbbell power snatch (55lbs/35lbs)
100 Burpee box jump (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips

Time: 23:00 Rx

We moved fast! Split the dumbbell work into 10’s. The burpee box jumps were quick 5’s as were the power cleans and front squats. Ring dips were 12/13 unbroken.