Strength
Power Snatch + Full Snatch – 1 set every 75 sec for 10 sets.
—Start light & build to heavy set. Power both if OH mobility is limited!
Conditioning
12 Min AMRAP
3 Burpees
3 DB Snatches (alternating) 70/45#
6 Burpees
6 DB Snatches (alternating) 70/45#
9 Burpees
9 DB Snatches (alternating) 70/45#
***Continue with this pattern until 12 min is up
—Rest a few min then:
300ft For Time on Versaclimber
WOD Notes: Use a DB where you can muscle snatch all of them. You don’t have to jump for Burpees, just stand! Goal is sub 2 min for Versaclimber!
Assistance
L-Sit/Tuck (pegboard) – Accumulate 3 minutes
Schedule Changes Next Few Days
1) No 7pm class Thursday
2) Rage closes at 6pm Friday
3) No 8am Open Gym or 11-2pm Open Gym. 9am & 10am classes only