Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

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EMOM for 10 minutes

  • 1 x Overhead Squats

Then E2MOM for 10 minutes (5 rounds)

  • 2 x Power Snatch

Then 5 rounds for time

  • 10 x Dumbbell Snatch per Side
  • 10 x Ring Dips
  • Run 200m

Results:  Overhead squats did 5 x 45lbs then 5 x 65lbs.  Snatch 75-80-95-100-105lbs.  Metcon 14:55.

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2 Responses to Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

  1. pmeyer says:
    31/10/2018 at 08:49

    PM, 31.10.18: I wanted to do this Metcon again and see if I can beat my time… nope, it took me 17:30…  I used 22kg DB and did normal dips.
    For strength I did 5 rounds
    – 10 hip thrusts (80/100/120/140/150kg – on machine)
    – 5 pistol squats per side

  2. pmeyer says:
    20/09/2018 at 07:48

    PM 20.9.18: OH Squats did 5x20kg and 5x30kg. Snatch: 35/35/40/45/45kg. Metcon 15:37 ..and I thought I was doing it fast.. 🙂