PART 1: For Time,
75 x Power Snatches )
On the Minute [Starting at 0:00]:
30 x Double Unders
IMMEDIATELY INTO….
PART 2: POWER SNATCH
7 Minute Window:
Build to Heavy Single Power Snatch
*Score: Time it takes to complete the workout in Part 1 and Heaviest load in Part 2
ACCESSORY: Wall walk conditioning
3 sets of,
AMRAP of max wall walks in 1 minute
Rest 1 minute
STRENGTH: Squat + Gymnastics
5 sets, not for time,
3 x front squats – build each set
After each set of front squats complete 6 x strict handstand push ups
WOD: AMRAP 16:00
4 x Wall Walks
8 x Alternating Dumbbell Snatches
12 x Toes to Bar
STRENGTH: Back squat
Sets 1-2: 8 reps @ 65%
Sets 3-4: 5 reps @ 73%
Set 5: 3 reps @ 80%
WOD: In 15:00, every 5:00 begin a new set of double unders (on the 0:00, 5:00, 15:00)
75 x double unders, in remaining time AMRAP
10 x alternating arm DB snatch
10 x wall balls
*Each new round must begin with DU’s, then pick up your AMRAP where you left off
WOD: For time, with a partner, alternate rounds
10 rounds,
8 x Push Press
8 x Toes to Bar
… immediately into…dividing reps as you like,
1200 m run
80 x Box jumps
40 x Double Dumbbell Devil’s press
STRENGTH: Every 2:00 x 5 sets
2 x strict press + 3 x push jerk, building across the sets
WOD: Every 4 minutes for 20:00
50 feet dumbbell front rack walking lunge
25 x wall balls
50 x double unders