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Monday 01082025

STRENGTH


For load:

Snatch

5 reps x 3 sets at 50-60%

4 reps x 5 sets at 60-70%


WOD

RX

3 rounds for time:

15 hang power snatches (65/95 lb)

15 chest-to-bar pull-ups

SCORE: 

TOTAL TIME


LEVEL 2

3 rounds for time:

15 hang power snatches (55/75 lb)

15 pull-ups/ banded if needed

SCORE: 


LEVEL 3

3 rounds for time:

15 hang power snatches (35/45 lb)

15 jumping chest-to-bar pull-ups


INTENDED STIMULUS

  • Sub 10:00; advanced athletes push for sub 5:00.

  • Chest-to-bar pull-ups in 1-2 sets each round.

  • Hang power snatches in 1-2 sets each round, starting out unbroken.

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