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Wednesday 11292023

Strength

EVERY :90 x8 rds

1 High hang power snatch

1 hang power snatch

1 Low hang power snatch ( just above floor )

Start light and build!


WOD

RX

On a 12:00 clock:

50-calorie row

40KB swings (35/53 lb)

30 KB goblet squats

20 burpees

Max rope climbs

Level 2

Same as RX’d

Level 3

On a 12:00 clock:

40-calorie row

30 KB swings (18/26 lb)

20 KB goblet squats

10 burpeesMax pull-to-stands/ alt devil press

SKILL WORK

Post-workout:Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or KB.– Build in load as desired through all 10 reps.

ABOUT THE WORKOUT

INTENDED STIMULUS

  • Score is total rope climbs; athletes should shoot for 4+ climbs.

  • Ideally, athletes will have 2:00+ on the rope.

  • Athletes should shoot to complete the total sets of kettlebell swings, lunges, and burpees without resting and in 2 sets max.

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