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STUDIO CITY

Snatch Day

Every 2 minutes for 6 Minutes (3 sets )

2 High Hang Squat Snatch

*Barbell cannot go below mid- thigh

Then…

Every 2 minutes for 6 minutes ( 3 sets)

2 Hang Squat Snatch

* barbell cannot pass below the knee

Then right into …

Every 2 minutes for 6 minutes (3 sets)

2 Squat Snatches

* from the floor –do not have to be TnG

Record all loads for each set – build up and work on technique and perfecting the bar path

Finally ...

“Unbroken Annie”

50-40-30-20-10

Unbroken Double Unders **

Sit-ups

**For every Break in DU perform a :20 L-Hang from the Bar [Scale: knees to Chest ]

Accessory :Two sets
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps *use 5lbs
Ring-Rows x 10 reps

HERMOSA BEACH
STRENGTH
Pull Up
4 x 8 - tempo 2020
rest 1 minute
Strict Chin Up
4 x 8 - tempo 2020
rest 1 minute

WOD
PART A
4 Rounds- :20 hold | :20 sec rest
Chin over Bar hold
Ring support L Sit hold
Handstand Hold

rest 2 minutes then…

PART B
AMRAP in 6 minutes:
5 Kipping Handstand Push Ups
8 Alt Dumbbell Snatch (50/35)
20 Double Unders

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