Tuesday, 29 March WOD

Warm-up

  • 2:00 Bike or Machine –then– 2 Rounds
    • 5 Burpees
    • 10 KB Swings
    • 15 V-Ups
  • –then– 2 Rounds
    • 10 PVC Pass Throughs
    • 10 PVC Overhead Squats
    • 10 PVC Sots Press
    • 5 PVC Snatch Balances
  • Barbell Warm Up: (empty BB) 2 Rounds
    • 5 Snatch Pulls
    • 5 OH Squats
    • 5 Hang Power Snatches
    • 3 Hang Squat Snatches
    • 3 Low Hang Power Snatches
    • 3 Low Hang Squat Snatches

STRENGTH

  • 1x [ 1 Snatch Pull + 1 Snatch ]
  • 1x [ 1 Snatch Pull + 1 Snatch ]
  • 1x [ 1 Snatch Pull + 1 Snatch ]
  • 1x [ 1 Snatch Pull + 1 Snatch ]
  • 1x [ 1 Snatch Pull + 1 Snatch ]
  • Use the same weight for each set. Rest as needed between sets.

75% 1RM Snatch

METCON

  • Every 3 mins for 15 mins do:
    • 15 Toes-to-bars
    • 12 Bar Facing Burpees
    • 6 Power Snatches, 135/95 lbs

Hard intervals, scale appropriately to get 1 min of rest after the first round. If needed, adjust reps to: 12 Toes-to-bars 9 Bar Facing Burpees 6 Power Snatches Scaling Options: Scale to knee to elbows/raises or kips swings if necessary, otherwise sub 15 V-Ups. Use a weight for the power snatch that you can move either T&G or quick singles.

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