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Tuesday 01162024

Warmup


STRENGTH


For load:

clean or jerk:

4 reps x 2 sets at 50-60%+

3 reps x 4 sets at 60-70%+

2 reps x 3 sets at 70-80%


WOD

RX

For time:

30-20-10:

BurpeesChest-to-bar pull-ups

Alternating DB snatches (35/50 lb)

SCORE: 

TOTAL TIME


Level 2

For time:

30-20-10:

Burpees

Chin-over-bar pull-ups

Alternating DB snatches (25 /35 lb)

SCORE: 

TOTAL TIME


Level 3

For time:

21-15-9:

Burpees

Jumping pull-ups

Alternating DB snatches (20/25)

SCORE: 

TOTAL TIME


INTENDED STIMULUS

  • 8:00-15:00.

  • 10+ burpee/minute pace.

  • Chest-to-bar pull-ups in sets of 5+ for most of the workout.

  • Dumbbell snatches in sets of 10+.

  • Round of 30 completed in 7:00 or less.

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