OBCF WoD – 03.28.2017
Strength/Skill
A. Snatch Primer – Complete 3 sets
Hang Muscle Snatch + OHS + Hang Squat Snatch
Start with empty BB….don’t climb higher than 95/65
Focus on speed and position.
B. EMOM x 8 – Snatch, % based on 1RM
Set 1 – 3 Reps @ 55%
Set 2 – 3 Reps @ 60%
Set 3 – 3 Reps @ 65%
Set 4 – 2 Reps @ 70%
Set 5 – 2 Reps @ 75%
Set 6 – 1 Rep @ 80%
Set 7 – 1 Rep @ 85%
Set 8 – 1 Rep @ 87.5%
Conditioning
AMRAP 10
10 Hang Power Snatch 75/55
15 Box Jump overs 24/20
2017 03 27