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Friyahhh02232024

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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