September 14th

Speed, timing, confidence and a tight core are vital in nailing a successful O-lift. Our focus with snatch work today gave our athletes a chance to dial in specific parts of this tough lift. Dave Ulmer posted an impressive sub 6 min time of this highly skilled workout. Newcomer and youngster Natalia Iannarino started making impressive strides during her first session with snatching. Good work Rogue athletes!

SKILL
3×3
Snatch Grip Deadlift
Power Snatch
Overhead Squat
Snatch Balance

WOD
3 Rounds
7- Squat Snatch (135/85)
14- Chest to Bar Pull-ups

From 9-14-10 cover

From 9-14-10 cover