Warmup
WHITE BOARD BRIEF
15 min Strength
TECHNIQUE
1 Pausing snatch
3 sec pause below knee
3 sec pause above knee
Receive in a full squat snatch
WOD
RX
For time:
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
SCORE:Â
TOTAL TIME
Level 2
For time:
30 KB step-ups (35/53 lb) (20 in)
30 toes-to-bars
22/30-calorie row
15 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
SCORE:Â
TOTAL TIME
Level 3
For time:
20 KB step-ups (18/26 lb) (20 in)
20 kipping knee raises
15/20-calorie row
20 pike push-ups
15/20-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder.
SCORE:Â
TOTAL TIME
SKILL WORK
Rest, stretch, recover
ABOUT THE WORKOUT
INTENDED STIMULUS
11:00-17:00.
Step-ups in 1:30-2:30 and 3 sets or less.
Toes-to-bars in 1:00-2:30 and 6 sets or less.
Rows in 1:30-2:30.
Strict handstand push-ups in 1:30-3:00 and sets of 3 reps or more.