STRENGTH
OTM 20:
- Even Minutes: Full Snatch x 3
- Odd Minutes: Toe to Bar x 5-7
Notes: Does not have to be touch and go. Add weight as you are able to – if you fail a rep more than once, go back down in weight. Weights should be moderate – focus on technique and CONSISTENCY
Scaled variation:
OTM 14:
- Even Minutes: 3 Power Snatches + 1 Overhead Squat
- Odd Minutes: V-Up x 5-7
WOD
Level 1
For Time:
- Row x 500m
- Hang Power Clean x 12
- Box Dip x 12
- Row x 250m
- Hang Power Clean x 9
- Box Dip x 9
- Row x 150m
- Hang Power Clean x 6
- Box Dip x 6
Level 2
For Time:
- Row x 750m
- Hang Power Clean (135/95) x 12
- Ring Dip x 12
- Row x 500m
- Hang Power Clean x 9
- Ring Dip x 9
- Row x 250m
- Hang Power Clean x 6
- Ring Dip x 6
90#, 7 strict t2b
12:09 mix of ring and deep box dips
95,115,135,145,155×5
10 sit-ups
9:38