151209 Power Snatch Ladder!

A. Warmup
Focus on Snatch movements after your broad warmup

B. SWOD
Power Snatch Ladder
Use 2 Bars (male and female) and add 5lbs with each attempt (HAVE FUN!)

C. WOD

Big Dawg
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.

RX Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.

D. Progressive Model
Gymnastic Body

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