02.14.2017 Snatch & Open WOD 12.2

STRENGTH:

Take 16:00 minutes to work on…

Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique.

Beginners - 1 High Hang + 1 Hang Snatch (right above knee)

METCON:

Men

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch, 30 reps

135 pound Snatch, 30 reps

165 pound Snatch, 30 reps

210 pound Snatch, as many reps as possible

Women

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 pound Snatch, 30 reps

75 pound Snatch, 30 reps

100 pound Snatch, 30 reps

120 pound Snatch, as many reps as possible

Scaled Women    Scaled Men

35# - 30 Reps        65# - 30 Reps

55# - 30 Reps         95# - 30 Reps

75# - 30 Reps         125# - 30 Reps

95# - 30 Reps        155# - 3o Reps