Group Warm Up: Coach Led
3 sets – Perform with Empty Bar
5 Snatch Grip Deadlift
5 Power Snatches
5 Snatch Balance
5 OHS
Strength Work: Snatch (Scale to suit weights – 15 min Clock)
Part 1:
1 Power Snatch & 3 OHS @ 42.5/30
1 Power Snatch & 3 OHS @ 50/35
1 Power Snatch & 3 OHS @ 60/42.5
Part 2:
3 Hang Power Snatches @ 60/42.5
3 Squat Snatches @ 60/42.5
WOD:
RXD Option: Must be completed as prescribed.
3 RFT – 15 min TC
2 rounds: (70/50)
3 Strict HSPU (Max 1 AB Mat)
3 Power Cleans
3 Push Press
Into:
10 Burpee Box Jump Overs (30/24)
10 C2B Pull Ups
SCALED Option: Scale to suit.
3 RFT – 15 min TC
2 rounds: (42.5/30)
3 HSPU / Pike Press Ups / HR Press Ups
3 Power Cleans
3 Push Press
Into:
10 Burpee Box Step Overs (24/20)
10 Bar Rows (Chest must touch the bar)
Group Finisher: 20 on / 10 off x 8 rounds (4 mins)
· Sit Ups
· Mountain Climbers