A. Snatch Technique work

Your coach will evaluate wich style of snatching you will use in B. and also recommend a weight.

B. CF Grex Games WOD 2 - „Brain and pain Snatch“

B1. EMOM for 6:00(choose your weight, you can increase the weight for each complex but you are not allowed to decrease):

Advanced: 1 Snatch + 1 Hang Snatch + 1 OHS

Interm./Beginners: 1 Power Snatch + 1 Hang Power Snatch

1:00min Rest, then

B2. 3:00min AMRAP of:

Advanced: Snatch(any style)

Interm./Beginners: Hang Power Snatch

Score B1 = Weight x Reps(Complex needs to be UB)

Score b2 = Weight x Reps

16.30 Weightlifting

A. Power snatch + hang power snatch + TNG snatch + hang snatch

A.1 Establish a daily max in the complex.

A.2 Do five additional sets at 90% of the weight of the heaviest complex.

B. Snatch pulls

B.1 Ten sets of one snatch pull + one hang snatch pull + one TNG snatch pull + one hang snatch pull at the weight of the heaviest complex from A.1.