Crossfit WOD – “Over and Out”

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Power Snatch + Overhead Squat + Squat Snatch
Set #1 (On the 0:00) – 60%
Set #2 (On the 1:30) – 64%
Set #3 (On the 3:00) – 68%
Set #4 (On the 4:30) – 72%
Set #5 (On the 6:00) – 76%
Set #6 (On the 7:30) – 80%

“Over and Out”
For Time:
20 Power Snatches 95/65
20 Barbell-Facing Burpees
20 Overhead Squats 95/65
20 Barbell-Facing Burpees
20 Squat Snatches 95/65

                                      

                        

1.) Feet stay in place between a squat stance and you clean pull stance. 2.) Retrace your bar path on the way down and always keep the bar close. 3.) Violent hip extension. let the hip do the works not the arms.

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