Performance
A. Build to a 1RM Power Snatch in 10min
B. Snatch Pull (above knee); Build to a tough set in 8-10min
+
With a Running Clock for 19min:
AMRAP in 3min of:
3 Power Snatch (115/75)
20 DU
-Rest 3 minutes
AMRAP in 4min of:
4 Power Snatch (105/65)
20 DU
-Rest 4 minutes
AMRAP in 5min of:
5 Power Snatch (95/55)
20 DU
Competition
Wod will be posted at gym
Performance
Every 30 seconds for 10 minutes, complete:
1 Power Snatch
*Add 5-10lbs at the 5min mark
*Use moderate load that will challenge you but still allow you to maintain perfect speed under bar and solid receiving positions
+
AMRAP in 6 minutes of:
40 single unders
10 alternating one arm dumbbell snatches
*Pick from the following dumbbell weights: 50#/40#/35#/30#/25#. You may not change dumbbells over the course of the workout. Your score is snatch reps X weight used.
+
Max distance row in 3 minutes
Competition
Wod will be posted at gym
Performance
A. Power Snatch – Build to a 1Rm
B. Power Clean – build to a 1 RM
C. AMRAP:
3min Mu’s
3min Kipping HSPU’s –or- Wall Walks
3min Rope Climbs
3min Kipping HSPU’s –or- wall walks
Competition
Wod will be posted at gym
Performance
A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM
A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM
B. AMRAP HSPU x 1 set
Or max Handstand hold
C. 5 unbroken pull-ups x 20 sets for time
Competition
Wod will be posted at gym
