WOD
Warm-up
PVC Pipe + Dynamic Warm-up Stretch
Snatch Warm-up/Progression
Strength
Every 2 Minutes x 6 Rounds (12 Minutes):
1 Snatch Pull
2 Hang Squat Snatch Below Knee
1 Overhead Squat
Start your first round with an empty barbell or roughly 40% of 1RM, then gradually build up in weight as your technique allows. Last 2 sets should be challenging.
Sample weight progression (in %):
bar/40/50/60/70/75
Conditioning
4 Rounds for Time:
15/12 | 20/15 Calorie Row
16 Alternating DB Snatch (50/35) | (70/50)*
12 Box Jump (24/20) | (30/24)
*L+R=2