STRENGTH
Every 30 seconds for 10 Minutes:
Touch and Go Power Snatch x 2
Notes: Make small jumps in weight as possible, but start light/moderate. Scale to hang power snatch if still working on movement.
WOD
Level 1
AMRAP 10:
- Burpee x 8
- Ring Row x 8
- Hang Power Snatch x 8
Level 2
AMRAP 10:
- Burpee over the bar x 8
- Chest to Bar Pull-up x 8
- Full Snatch (95/65) x 8
Notes: If necessary, scale full snatch to PS + OHS. 2 footed takeoff and landing for bar burpees.
POST YOUR SCORES TO THE COMMENTS!
PS: 95
WOD: 3+17
snatch to 135
5 rnds sub 135# bench press for burpies (starting a beach-bod-burpie-boycott cycle)
PS: Up to 115
WOD: 3+10- Sub kipping pull-ups with controlled decent
PS: 65 – 100#
WOD: 3 + 16 (regular pull ups, 85#)
Attempted the first snatch of round 4 but missed and didn’t have time for another attempt 😦
PS: up to 75#
WOD: 3 + 20 (55#, reg. PUs)
Emom- 45-70 (singles for last two)
WOD- 4 rds @ 55#, reg pull-ups
worked up to 105#
3+17rx
PS: 10 sets at 95#, 5 sets at 105#, 4 sets at 115#, and 1 set at 125#
WOD: 2 + 18 (PS and OHS instead of Full Snatch)
Failed three times on the OHS during the first round…need some more practice on that
to 155#
WOD: 4 + 12