Monday

Beast River Fitness – WOD

Snatch Balance (Heavye Single 85%+)

– Heaving Snatch Balance come from the rack.

– Use leg drive to heave the bar and push under to the bottom of the squat.

– Athletes should look to build comfortability in catching in the bottom of their squat for the snatch.

– Newer athletes can catch where their mobility allows and squat down AND pause in the bottom for 2 sec to build comfortability in the bottom.

– Aim to hit 85%+ of your Squat Snatch. Effecient athletes should be able to hit close to 100% of their snatch.

Metcon (Time)

For Time:

1000/800m Row

50 Overhead Squats

250/200m Row

RX: 95/65

Scale: 45/35

Rx+: 115/85