OBCF WoD 04.13.2017
Strength
A. Snatch Complex – EMOM x 10
Complete 2 Pausing Snatch Grip Deads + 1 Power Snatch
***pause at the knee, mid thigh and shrug at the pockets
Loading should start around 55-60% of 1rm Snatch and do
not exceed 75% over the workout.
B. Take 10min W2H Power Snatch for the Day
Conditioning
AMRAP 20
10m Walking Dumbbell Lunge 50/35 (single dumbbell)
20m Bear Crawl
30 Alternating Dumbbell Power Snatches 50/35
***on the Dumbbell Lunge hold the dumbbell with one hand
on each of the heads with elbow high as if you were holding
a barbell in the front rack position.
2017 04 12