WOD
Warm-up
Dynamic Warm-up/Stretches
Perform 2 sets of 5 reps of the following BB movements:
- BTN Push Press (wide grip)
- OHS
- Snatch Balance
- Hang High Pull
- Hang Muscle Snatch
- Hang Power Snatch
Strength
**Benchmark/Re-Test Week** – Choose one of the following options to retest.
(1) 12 Minutes to Build to a 1RM
(2) Every 2 Minutes x 6 Rounds (12 Minutes):
1 Snatch
1 Overhead Squat @ 20X1
Last 2 sets to be fairly challenging (RPE 9-10).
Sample weight progression (in %):
60/70/78/85/90/+90
Conditioning
For Time:
15-12-9
Deadlift (135/95) | (155/115)
Box Jump Over (24/20)
Calorie Row (Female Cal: 12-10-7)
Rest 2 Minute
12-9-6
Power Clean
Burpee T2B