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160217 Wednesday’s WOD



Strengh: Snatch Every 2 minutes for 14 minutes

Work up to a 1RM High Hang Snatch* (Pockets)


Every 3min for as long as possible:

From 0:00-3:00

2 Rounds of

  • 10 Power Snatch 95/65/45
  • 10 Bar Facing Burpees

From 3:00-6:00

2 Rounds of

  • 12 Power Snatch 95/65/45
  • 12 Bar Facing Burpees

*Follow the same pattern until you fail to complete both rounds

Track Work:

  • Performance and Athletic: 5 x 400m repeats. 1:1 rest ratio.
  • Fitness: 5 x 200m repeats.  1:1 rest ration

Coach’s Tip

If you fail on the snatch before the final round, drop weight by 20% and complete remaining sets at that weight.

Scaling on metcon  Performance/*Athletic/Fitness. For fitness, standard burpees.

*Athletic = woman’s Rx

For Track Work, do as much as time allows

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