STRENGTH
3 Sets: 2 Snatch Pulls + 1 Power Snatch
*Can drop and re-set each rep. Start around 70% and build
WOD
Level 1
3 Rounds for Time:
- Hang Power Snatch (75/35) x 10
- Row x 250m or Run x 200m
Level 2
3 Rounds for Time:
- Power Snatch (135/95) x 10
- Row x 250m or Run x 200m
Extra Work
Accumulate 40 Strict Pull-ups (10 Minute Cap)
*Sub 3 sets of 5 negatives (3-5 second descent, 3-5 second break between reps) or do ring rows
ANNOUNCEMENTS/UPCOMING EVENTS
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Complex: 90# (did set of pulls @95#)
WOD 8:29 @85# and run
20 pullups in 3min (trap was then done with pullups!)
8:25
Snatch complex: up to 165#
Wod: 5:55
Pull-ups: 2 reps w/ 88# kb every 30 sec. for 10 min.
Complex w/ 70#
7:17 w/ 65f#