Hang Power Snatch + Deadlifts + DU

Dec 17, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

25 ft. Walking Lunge

25 ft. Duck Walk

5 Double Push-up Inchworms

15 GHD Hip Extensions

20 Banded Face Pulls

5 PVC Passes

10 PVC Overhead Squats

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Hang Power Snatch (3 Every 1:15 x 7 Sets)

High Hang Cycling only

Build up in weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP of:

15 Hang Power Snatch (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders
Yes, the snatch and deadlift weights are the same. Scale to a hang power snatch weight where you can cycle from the high hang for all 15 reps to start. Scale for 30 Double Unders: 30 Singles Unders + 0:30 of Double Under Attempts