STRENGTH
Every 2:00 for 10 rounds:
1 snatch
INTENDED STIMULUS
Heavy day relative to each athlete's capacity.
Increase loading across as many rounds as possible.
Start around 75-80% of 1-rep-max snatch, or a load that feels moderately challenging.
Athletes may choose to power or squat snatch.
WOD
RX
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (20/35 lb) (20/24 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
Level 2
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (10/15 lb) (20/24 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
Level 3
Complete as many reps as possible in 10:00 of:
10 box step-overs (12/20 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
INTENDED STIMULUS
5 rounds or more.
Dumbbell box step-overs in 1:30 or less.
Shuttle runs in :45 or less.
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