Strength
(1 Pwr Snatch + 2 OHS) – 1 EMOM For 7 Minutes @ 90-95% of Pwr Snatch
Conditioning
10 Min AMRAP Ladder
3 KB Swings 70/53lb
3 Wall Balls 20/14lb
6 KB Swings 70/53lb
6 Wall Balls 20/14lb
9 KB Swings 70/53lb
9 Wall Balls 20/14lb
12 KB Swings 70/53lb
12 Wall Balls 20/14lb
***Climb the ladder until time is up. Score is total reps.
—Rest 1 minute
100 Sit-ups For Time
WOD Notes: Those who have mobility issues with the overhead squat can scale the weight to a technique bar or do 1 Pwr Snatch + 1 Hang Pwr Snatch. Advanced athletes are only the ones who should be doing 90-95% of their pwr snatch for the complex. Rx’d for wall balls is throwing to a 10′ target for men & women. Scale the wall ball weight if throwing to 10′ is too difficult.
Reminder: Rage is having an extra “Gymnastic Skills” session from 11:15-12:15am this Saturday, which we will go over progressions for each movement. Sign-up sheets are on my desk.
Josh hitting ATG on the wall balls!