Strength
Snatch Complex – 7x (1 Squat Snatch + 1 Hang (below knee) + 1 High Hang)
—Start @ 60% & work up to a moderately heavy complex.
Conditioning
6 Rounds
3 Heavy Unbroken Snatches
6 Lap Shuttle Run Sprint (60 yards)
—Rest 2 minutes between sets
WOD Notes: Each round must be 100% all out! Times should be under 1 minute each round. Shuttle run starts under pull-up rig, which you will run to the end of the mats right before rowers & touch your hand on the ground (1 lap). You will run 6 laps each round. Snatches should be touch n go, which they should be challenging, but not too heavy. You may choose between squat or power snatch.
Reminder: This weekend Oct 19th & 20th is the “Rally in the Valley” at SMCF! Ragers that are competing are: E. Hill, Dan, Jenny K, Mary, & Rachel on Saturday. Kurt, Candy, Chris are on Sunday. Show your support by cheering them on if you don’t have any plans. Let me know if you need directions.
