1/16/2020 – WOD

Strength
Snatch – 1 rep every 45 sec for 12 reps @ 80-85%
—Goal is to have no misses and stay between those percentages

Conditioning
6 Rounds (interval style)
4 Power Snatches 135/95#  (RX+ = 155/105#)
8 Overhead Squats 135/95# (RX+ = 155/105#)
12 T2B
100ft Versa Climber  (RX+ = 125ft)
—Rest 1 min between rds

WOD Notes: Goal is to be between 1:30-2 min each rd. Heats will run 1 minute apart to account for versa climbers. Snatches should feel relative light & OHS unbroken! OHS sub = front squats. T2B scale = 8 reps, toe through rings, or knee above hips. SPRINT THE VERSA CLIMBER! Subtract 5 min from total time.

Assistance
a) L-Sit/Tuck (pegboard) –  8 sets: 20 sec on / 40 sec off
b) DB Reverse Flies – 4×15 (light)

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