Warmup
Strength
Power snatch off blocks (knee)
1 @70
1 @70-75
1 @70-75
1 @70-80
1 @80-85%
Hang snatch ( below the knee ) + snatch off floor
:02sec pause catch in final rep
2+1 65
2+1 65
1+1 70
1+1 70
1+1 72-75%
Wod
400 m run
25 wall balls 20/14
600 m run
25 wall balls
800 m run
25 wall balls
1000 m run
25 wall balls
Level 2
200 m run
15 wall balls 14/10
300m run
15 wallballs
400 m run
15 wall ball
500 m run
15 wall balls
Comments