WARMUP
STRENGTH
E2MOM X6 rds
3 Power snatch
Increase as technique allows.
WOD
RX
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb)
SCORE:
TOTAL TIME
Level 2
5 rounds for time:
30 double-unders / 45 singles
8 power snatches (75/115 lb)
SCORE:
TOTAL TIME
Level 3
5 rounds for time:
25 single-unders
6 power snatches (35/45 lb)
SCORE:
TOTAL TIME
INTENDED STIMULUS
6:00-10:00; advanced athletes can go sub-6:00.
Double-unders in 5 or fewer sets, ideally unbroken.
Power snatches in under 1:30 per round; advanced athletes closer to :30.
Snatch-focused day; reduce movement complexity and double-under volume as needed.
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