Snatch Skills 10 min EMOM 1 Pausing Snatch Deadlift 2 Hang Power Snatches 3 Snatch Balances Build to a moderate, but not a heavy weight. Pause for 2 seconds at the knee on the deadlift.
12 Min AMRAP 2 Power Snatch (Rx+135/85)(Rx 115/75) 2 Slam Balls 4 Power Snatch 4 Slam Balls 6 Power Snatch 6 Slam Balls 8 Power Snatch 8 Slam balls....
Keep going up by 2 reps of each until time runs out.
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4
Unfortunately it’s that time of year again! Unfortunate for me because, well, it’s my birthday and 44 is BLAH. Unfortunate for you all because you get to enjoy my bday WOD filled with STEPHSTERS!! 🤣�
Strength: Push Press 5x3 (Increase weight each set) Conditioning: 3 Rounds 200 Meter Run 15 Power Snatch (115/75)(95/65) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds