July 17, 2018

 

a) WARM UP:

3 rounds:

  • Jog to the end of the gym forward
  • 10 jumping jacks
  • Run back
  • 10 dowel pass thrus
b) Strength 1: Snatch Primer

  • On the Minute x 7: Snatch Pull + Hang Snatch High Pull + 2 Hang Power Snatches

Start around 40% and do not exceed 55% in the primer
c) Strength 2: Power Snatch

  • On the Minute x 9: 1 Snatch Pull + 1 Hang Power Snatch

Make an effort to increase each minute

c) WOD

For Time:

  • 200 Double Unders
  • 1,200 m run (3 laps)
  • 100 Wall balls (20/14)
  • 500m row
Posted in WOD