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.
Comments