Strength
Snatch – 1 every 90 sec for 9 min (1 Sq Snatch + 1 Hi Hang Snatch + 1 OHS)
—7 total sets. Work between 70-80% of your 1RM
Conditioning
“2015 Wodapooloza WOD #1”
3 Rounds For Time
21 C2B Pull-ups
15 Strict Handstand Push-ups (level)
9 Squat Snatches 155/135/105/75lb
WOD Notes: Scaling for C2B pull-ups are chin over bar. You may scale the number of pull-ups (12-15) each round if necessary if you aren’t using a band. Scaling for strict HSPU are DB Push Presses. You should choose a weight that you will have to break up into 2 sets each round. You may scale Squat Snatches to Power Snatches if mobility is limited in the bottom of OHS. Squat snatch weight is 60% of 1RM and power snatch weight is 67-70% of 1RM Power Snatch. Do HSPU against wall where rowers are if possible.