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

18-15-12

-OHS

3-3-3

-Rope climbs (15’)

-Performed as a couplet

-Complete a 400m round after each ‘set’

-There will be subs for beginners

 

Nick ProhaskaComment