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