Strength
Hang Power Snatch – 2×3 (70%), 2×2 (80%), 1×2 (85%), 3×1 (90-100%)
—Work up to a heavy 1RM.
Conditioning
6 Rounds
5 Power Snatch 155/105lb
1 Rope Climb 20′
12 Burpees
—Rest 90 sec between rounds
WOD Notes: This is an interval style WOD where each round is 95-100% effort! Power snatches should be heavy and should be touch n go if possible. Scaling for rope climbs are 10 Pull-ups or 10 Ring Rows.
Reminder: Original black CF Rage T-shirts are available for $20 & sweatshirts are $40.
