Forge Fitness – WOD
3-Position Power Snatch
High Hang Power Snatch + Hang Power Snatch + Power Snatch
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *
Overhead Squat
3 sets of 2 Overhead Squats (@80% of 1RM Snatch)
* Rest as needed between sets *
Workout
Workout (Time)
Affiliate Version of “Ski-Bag”
30/24 Calorie Ski
30 Back Squats (155/105)
20/16 Calorie Ski or Row
20 Back Squats
** Back squats from the floor
Target time: 5:30 – 6:30
Time cap: 10 minutes