Categories
WOD

ICON 4

Snatch

Drills then build to the complex

1 Full Snatch
1 Hang Snatch

ICON Online Championships WOD 4:

For time:
20 Front Squats 40k/20k
20 Pull ups
20 Shoulder to Overhead
20 Toes to bar
10 Front Squats
10 Pull ups
10 Shoulder to Overhead
10 Toes to bar
20 Front Squats
20 Pull ups
20 Shoulder to Overhead
20 Toes to bar

For Pull ups sub ring rows. For toes to bar you can use hanging knee raises or a kipping TTB variation if control is shown.

Finisher: Plank competition with dogs released around the gym. Friendly ones 🙂