WOD
Warm-up
Dynamic Warm-up
Snatch Progression
Strength
Building on snatch technique and cycling the bar through each movement.
Ensure the weight isn’t to heavy to where your form suffers. Aim to cycle through movements with minimal pauses/rest in-between each movement.
Every 90 seconds x 6 Rounds
3 Hang Snatch High Pull
2 Hang Power Snatch (above knees)
1 OHS
Conditioning
Power Output – Aim to finish each round with 90-120sec remaining. If it takes you longer, drop the weight/reps. Focusing on power output and fast rounds.
Every 4mins x 4 Sets Complete the following (Record the time finished each round):
(Rx)
15/12 Calorie Row
12 KBS (53/35)
10 Pull-up
(Rx+)
20/16 Calorie
15 Russian KBS (70/53)
12 C2B