Strength
Snatch – 3 touch n go every 2 minutes for 12 min (6 sets)
—Start @ 70% & work up to a max 3 rep
Conditioning
“ECC Qualifer WOD #4”
For Time
30 DB Snatches (alternating) 70/50#
100 Double Unders
20 DB Snatches (alternating) 70/50#
100 Double Unders
10 DB Snatches (alternating) 70/50#
100 Double Unders
—-Rest 5 minutes
Then:
Advanced = 3 min AMRAP Ring Muscle-ups
Intermediate/Novice = 3 min bike/row for max calories
WOD Notes: TD = 5-10 minutes. DB weight is light to where you can muscle snatch all the reps. DU scale = 200 singles.
Pull-up Challenge – Day 10
5×5 Strict C2B (or least amount of sets)
—Use same weight or band as last week
Christy – 100# snatch PR!