Strength
Hang Snatch – 12 Min to Work up to a heavy 1RM *Squat is preferred if you have mobility
Conditioning
20 Power Snatches 155/105lb (75% of 1RM)
—Rest 3 minutes
Row 2k
Assistance
3×12 Weighted Hip/Back Extensions
WOD Notes: Novice/Intermediate will mainly work on technique for the snatch. The 2k Row is a benchmark WOD on our PR board. The goal is to stay within 30 seconds of your 2k row time, even though we haven’t tested this in a long time. I won’t be surprised if some of you PR. Make sure to do the assistance exercise if time allows.
7pm class