Thursday Workout: Power Snatch, Push-up, Run, KBS

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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.

ANNOUNCEMENTS/EVENTS

  1. 31 Heroes WOD is happening next Saturday – August 6 at 9am!  RSVP Here
  2. Potluck at the gym, August 12!  RSVP Here

6 Comments on “Thursday Workout: Power Snatch, Push-up, Run, KBS

  1. 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)

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