Warmup
SNATCH
For load:
5-5-3-3-1-1-1
Snatch
Level 3
For load:
3-3-3-3-3-3-3
Snatch
INTENDED STIMULUS
Increase load as reps decrease.
Build to a heavy single.
Last heavy snatch single tested 230721.
Fast singles for the sets of 5 and 3.
Rest 2:00-3:00 between sets.
WOD
RX
For time:
4-8-12-16-20-24
Alternating DB hang power clean and jerks (35/50 lb)2-4-6-8-10-12
Burpees over the DB
SCORE:
TOTAL TIME
Level 2
For time:
4-8-12-16-20-24
Alternating DB hang power cleans and jerks (25/35 lb)2-4-6-8-10-12
Burpees over the DB
SCORE:
TOTAL TIME
Level 3
For time:
2-4-6-8-10-12
Alternating DB hang power cleans and jerks(15/20 )
Burpees over the DB
*After the workout, we’ll spend time practicing handstand walks as a group. Work on the wall or a box if working on the floor is currently too challenging.
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