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Wednesday 10112023

Warmup

Tabata floor

Snatch prep (bar)



Strength

4 -5 sets:(build)

2 touch-and go power snatches

1 power snatch

– Rest 1:00 between sets.


WOD


RX

3 rounds for time:

800-m run / bike with a medicine ball (14/20 lb)24 power snatches (105/155 lb)

– Athletes run together and switch as needed on the medball and snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

SCORE: 

TOTAL TIME


Level 2

3 rounds for time:

800-m run / bike with a medicine ball (10/14 lb)24 power snatches (75/115 lb)

– Athletes run together and switch as needed on the snatches.

– The medicine ball doesn’t touch the ground until the workout is over.

– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

SCORE: 

TOTAL TIME


Level 3

3 rounds for time:

400-m run/ bike 18 power snatches (35/45 lb)– Athletes run together and switch as needed on the snatches.


You can partner up with anyone and CHOOSE your OWN weight. You will NOT be holding anyone back. Bike if needed!


ABOUT THE WORKOUT

INTENDED STIMULUS

  • 23:00-30:00.

  • Runs in 6:00 or less.

  • Snatches in 3:00 or less.

  • Snatch loading that allows for a few touch-and-go reps, but will likely be performed as singles.

  • 10 penalty burpees/athlete any time the medicine ball is put down on the ground.


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