Strength 1/Skill/Technique
Split snatch
3-2-1-1-1 – Heavy single
Strength 2
Single arm Z-press
5×5 per arm + 3xME bar hang
Cashout WOD
5 Min AMRAP
3 Power Snatch (75/55)
5 Pushups
*We first, and last, did split snatches back on April 4th. We included some reverse lunges, which we’re eliminating today, so it’s possible you can go heavier today if that was your limiter last time.
The Z-press is a great follow up to the single arm carries from the day before. If you thought walking with weight overhead exposed mobility issues, let’s see what your core strength looks like as you try to press from a seated position. Oh and how ’bout dem hamstrings?? Can you sit in a wide V with your legs flat?
Yeah?
The workout that follows is short – in time, reps, and weight. These are easy to cheat the ROM, so make sure to open your hips fully on the snatches and press your arms to FULL extension on the push ups.
– Snatches unbroken every round.
– Complete a round every 20-30 seconds for those that really want a challenge of 10 rounds.