Strength WOD:
3-3-3-3-3
Snatch Grip Deadlift
Conditioning WOD:
5 Rounds for time:
9 Snatch Grip Deadlift (135#/95#)
6 Hang Power Snatch (135#/95#)
3 Overhead Squat (135#/95#)
Results
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Similar to the design of the Hero WOD “DT”, this barbell complex is limited by either your hang power snatch, overhead squat, or both. As each barbell movement builds on the next for the components of a full snatch, it takes strategy to manage the workout and not waste extra reps. If your OHS limited you from a heavier bar load today, then you know what you need to focus on for mobility, technique and flexibility.
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From the vault:
Today’s WOD Demo from the Level 1 Course at CrossFit By Overload – video [wmv] [mov]