WOD September 12, 2014 (Friday)

Here’s the workout for Friday September 12 2014

Tier 1
3 x 2 Power Snatch (challenge weight)
3 x 2 Power Snatch (add 5-10lbs)
3 x 1 Power Snatch (add 5-10lbs)

3 x 3 Snatch Grip Push Press (same weight across)

*Complete the following for time:
50 Overhead Squats (pick a challenge weight)

 

Tier 2 and 3
3 x 2 Snatch (full snatch) @ 65% of 1rm snatch
3 x 2 Snatch (full snatch) @ 75% of 1rm snatch
3 x 1 Snatch (full snatch) @ 85% of 1rm snatch

3/3/3 Snatch Grip Push Press (add weight each set)

*Complete the following for time:
50 Overhead Squats (135/95) or (115/75) or (95/65)

 

***Every time you lower the bar from an overhead position (to your shoulders or the floor), complete 20 jumping jacks. The time cap for this workout is 9 minutes.

Tier 1, 2, and 3 all of your snatch lifts must start from the floor.

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