STRENGTH
Power Snatch, 5 sets of 3 reps, start around 70% and build as you are able. Does not need to be touch and go reps.
Notes: Scale to Hang Power Snatch if needed. Rest 90 to 120 seconds between sets.
WOD
Level 1
3 Rounds for Time:
- Hands Elevated Push-up x 15*
- Run x 200m
- Russian Kettlebell Swing (40/20) x 15
Level 2
3 Rounds for Time:
- Push-up x 25*
- Run x 200m (or Row x 250m)
- Kettlebell Swing (70/53) x 20
*Push-ups must be done in sets of 5 only – do 5 push-ups, break (i.e. hands must come off the ground and movement must fully stop), then you can start the next set of 5 immediately or whenever you’re ready. If you fail a set of 5 you must re-start it. Scale to unbroken sets of 2-3 reps if necessary, or scale overall reps to 15 or 20 per round.
Snatch: 95, 100, 105, 110 x3, 115×2 (PR triple and double power snatch!)
WOD: 11:05 (round 1 – 5reps, 2 – 4 reps, 3 – 3 reps, 88# Russian Swings)
95/115/135/145/155
8:50 rx
Snatch: up to 155×3
wod: 8:39
120#
8:37rx
PS: 55#
WOD: 12:12 (PUs to 12″ box, 200m row, 53# Russians)
PS: 65×3, 75×2
Wod: 12:52