Strength
Snatch – 1 every 45 sec For 6 Minutes (1 Snatch Pull + 1 Full Snatch) @ 80%+
—You may reset quickly between the pull & snatch. Focus on staying over bar while bringing bar back to the hips.
Conditioning
3 Rounds For Time
15 Push Jerk 155/105lb
6 Strict C2B Pull-ups
30 Wall Balls 20/14lb
6 Strict C2B Pull-ups
60 Double Unders
WOD Notes: Push Jerk weight is 50% of your 1RM (you should be able to do all 15 reps unbroken). Use a band that will challenge you for 6 strict pull-ups. Scaling for DU is 150 singles.
Schedule This Week
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm
