STRENGTH/SKILL
In a few sets, work up to a heavy Power Snatch
Notes: 10 minutes max to build to heavy single for the day, not a 1RM
WOD
Level 1
3 Sets for Total Working Time:
- Hang Power Snatch x 5
- Burpee Box Jump (18/12) x 10
- Russian Kettlebell Swing (40/20) x 10
- Row x 200m
- Rest 3 Minutes
Level 2
3 Sets for Total Working Time:
- Power Snatch* x 5
- Burpee Box Jump (30/24) x 10
- Kettlebell Swing (53/35) x 10
- Row x 250m
- Rest 3 Minutes
Notes: Choose a weight that is moderate to heavy for the power snatch (~80% of heavy PS single) – does not have to be touch and go. If still working on the movement, keep the weight light/moderate and focus on doing reps from the hang position.
PS: 85#
WOD: 9:13 RX
PS: 65#
WOD: 9:28 RX
165# PR…first one in a while, I’ll take it!
9:07 @ 135
PS: 85#
WOD: 8:35 @ 70# (individual rounds were 3:02, 2:49, 2:44)
worked up to 120#
wod: 9:22 @ 85#
PS- 75 press out.
WOD- 8:33 @ 55#
Power Snatch: 105#
WOD: 8:21 (2:52, 2:48, 2:41) @85#, 24″ burpee box step up