WOD

Warmup

  • Jog 800m, then

4 Sets:

  • 5 Snatch Deadlifts
  • 4 Snatch Pulls
  • 3 Snatch High Pulls
  • 2 Power Snatch
  • 1 Snatch

Notes Barbell Complex: Start with empty bar for first 2 sets. Athlete may add a small amount of weight after that if they desire.

Strength: Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

  • Build to Max

Notes Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

TIMECAP: 20:00

Met-Con: Run/Kettlebell Snatch/Run

Every 5:00 x 4:

  • 200m Run
  • 6 Kettlebell Snatch, 32kg/24kg, left arm
  • 6 Kettlebell Snatch, 32kg/24kg, right arm
  • 200m Run

SCALING GUIDE Run: For athletes who will run slower than a 2:30/400m Split (1:15/200m), scale distance to 150m. Kettlebell Snatch: Athlete should be able to perform each round unbroken, but the weight should be heavy enough to require meaningful output. Scale load accordingly. For athletes who cannot/should not kettlebell snatch, scale movement to single arm kettlebell swing.