Paramus | 6-27-19 | CF WOD

WORKOUT OF THE DAY

STRENGTH
Every minute on the minute for 10 minutes:
1 Snatch Deadlift + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Full Snatch Pull + 1 Power Snatch

CONDITIONING
As many reps as possible in 9 minutes:
10 Box jump overs 24″/20″
15 Toes to bar (Knee-ups or V-ups)
10 Box jump overs
15 Toes to bar
10 Box jump overs
15 Toes to bar
10 Box jump overs
15 Toes to Bar (100 reps)
*Max Box jump overs

Post results to Wodify.
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COACH NOTES:

Strength
This snatch complex focuses on pulling from 2 positions. Pulls allow you to concentrate on being explosive through the legs and hips and also helps with balance, position and timing. The deadlift is a buffer lift to set-up for the hang pull.

Conditioning
Sprint against the clock to reach those max jumps at the end.