In today’s WOD, we start with an oly complex focusing on the snatch. Remember to generate power from your hips, not from your arms. Yes, your arms are involved in pulling the bar up and then pulling you under the bar, but they are not the primary force generator. So, keep those elbows as straight as possible for as long as possible.
You’ll need to move quickly on the runs as the work can take some time. Again, focus on generating hip speed for both movements to be the most efficient.
In 20min, find a heavy complex of:
Snatch Pull + Power Snatch + 1 Overhead Squat
21 Hand Power Snatches (95/65)
9 Wallballs (20/14)
15 Hang Power Snatches
9 Hang Power Snatches