Tuesday, April 19th WOD

Warm up:  3 rounds

-200m run

-8 reps of squats, ring rows, push ups, sit ups



LV. A and B Strength:  Power snatch

-3x5 at 75%

Snatch High pull

-3x5 at 75% (of 1RM Snatch)

Snatch push press + Overhead squat

-5x5 + 1


LV. C Strength:  Power snatch + Overhead squat

-5x3 + 2


LV. C Skill: Rope climb and DU technique


Conditioning:  For time




-Rope climbs (15’)

-Performed as a couplet

-Complete a 400m round after each ‘set’

-There will be subs for beginners


Nick ProhaskaComment