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Wednesday 03202024

Strength

Every 90 sec x 7 sets

2 snatch high pulls + Snatch + Oh squat

(build if technique allows)

Looking for quality over load!


WOD

RX

For time:

5 squat snatches (80 /115 lb)

20 hand-release push-ups

15-cal row

10 squat snatches

20 hand-release push-ups

15-cal row

15 squat snatches

20 hand-release push-ups

15-cal row

SCORE: 

TOTAL TIME


Level 2

For time:

5 squat snatches (55/75 lb)

15 hand-release push-ups

15-cal row

10 squat snatches

15 hand-release push-ups

15-cal row

15 squat snatches

15 hand-release push-ups

15-cal row

SCORE: 

TOTAL TIME


Level 3

For time:

5 power snatches (35/45 lb)

10 hand-elevated push-ups

10-cal row

10 power snatches

10 hand-elevated push-ups

10-cal row

15 power snatches

10 hand-elevated push-ups

10-cal row


INTENDED STIMULUS

  • 9:00-12:00.

  • Snatches in :30 or less as touch-and-go or quick single reps.

  • Row in 1:00 or less.

  • Hand-release push-ups in 1:30 or less.



1:00 couch stretch

1:00 banded tricep

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