Friday, January 27
[et_pb_section admin_label=”section”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]


Power Snatch

This is probably the lift that everyone finds the most challenging, and/or struggle to lift as much as their other lifts. This is okay! Usually there is a mental block that prevents people from improving this lift and as soon as you remove that barrier, you’ll feel more comfortable with it.


Score all six sets of snatches.

WOD Goal

The goal today is to find your barrier (what you perceive it is) to the lift and work on that. If it is mental, work lighter loads and repeat those loads for multiple reps until you are confident with it, then add more. If it is mobility in the bottom position, work the Power Snatch + Overhead Squat at lighter loads. If it is speed through the middle, work the movement from the Hang and focus on that piece.

Beyond RXD

3 rounds for time:
7 Thruster (165/115)
15 Muscle ups
7 Power snatch (65/115)

NOTE: Under 15 minutes is a time to shoot for if muscle ups are not a strength. Manage your time well and realize that’s 5 minutes per round. Break those muscle ups in smart sets, well before fatigue sets in. If muscle ups really fatigue, have a 25 minute cut off.