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"Honey" - 10/10/23

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

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