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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