WOD
Warm-up
1KM RUN (Time)
For Time
1km run time trial (5 laps of basketball courts)
Power Snatch (Weight)
Power snatch (scale to muscle snatch if needed)
5 sets of 3 reps building in load
Focus on pausing in the catch each rep
5 sets of 3 reps building in load
Focus on pausing in the catch each rep
Accessory Work
Snatch Pull
4 sets of 3 reps @ 105-110% of current 1RM for snatch.
Keep the body over the bar for duration of the movement and driving with hips bar vertically.
4 sets of 3 reps @ 105-110% of current 1RM for snatch.
Keep the body over the bar for duration of the movement and driving with hips bar vertically.
10 lunges
200m run (mod effort)
5 inch worm +push ups
200m run (high effort)