WOD – Wednesday, April 24, 2013


WOD – Wednesday, April 24, 2013

Hang Squat Snatch 5RM

-The hang may be from above or below the knee but CAN NOT touch the ground at any time during the set

-If you can not catch the snatch in a squat you may catch in a power and then perform an OHS



14 Minutes EMOM

Odds: 3 Muscleups

Evens: 3 Squat snatch at 75%(of 1RM)


With a running clock, on the first minute, you will perform 3 muscle ups and rest until the second minute. Then you will perform 3 Squat Snatches and rest. Continue to do this for 14 minutes.

If you can not do muscle ups, perform 6 Pullups and 6 Dips

If you can not complete the required work within the minute given, you may sit out a round and attempt to complete the following round.

Watch this video for inspiration but remember Jon is a national champion, trains at an extremely high volume and is only focusing on the catch for this exercise. Because of this he only stands up on the last rep of his set. We however are not so stand up on every rep.