Strength
a) Snatch (full) – 2 every min for 10 min @ 60-80%, then 1 every min for 5 min @ 80-90%
—15 min total. 25 total snatches
b) One Arm High Pull – 10 rep max in 3 sets for each arm (try to use 5# heavier)
—Do this after the WOD
Conditioning
3 Rounds For Time
90 Double Unders
20 Strict HSPU OR 30 Push-ups (deficit – hands on 45# bumpers)
10 Tire Flips
WOD Notes: TD = 10-16 min. Push-up scale = elevate hands on a bench & keep a strict plank position through the entire range of motion. You may scale reps on the strict HSPU. No kipping allowed.
Announcement: This Saturday will be Open Gym at 8am + classes at 9am & 10am!
