Core - Tabata
Hollow hold
Scissors
SKILL WORK
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep power snatch + overhead squat
WOD
RX
10 rounds for time:
4 deadlifts (105/155 lb)
3 hang power snatches
2 overhead squats
SCORE:
TOTAL TIME
Level 2
10 rounds for time:
4 deadlifts (75/115 lb)
3 hang power snatches
2 overhead squats
SCORE:
TOTAL TIME
Level 3
10 rounds for time:
4 deadlifts (35/45 lb)
3 hang power snatches
2 overhead squats
SCORE:
TOTAL TIME
Scale the hang snatch to hang cleans and oh squats to front squats if needed working around any injuries !!
INTENDED STIMULUS
Less than 10:00.
Moderate barbell loading
Balanced challenge of metabolic and muscular fatigue.
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