6:30am Zoom Class Link:
https://us04web.zoom.us/j/71485358944?pwd=U2JUTFVkN0R6WTl3VkdUY3pMNFl0QT09
Strength
5×2 – Hang Power Snatch
5×2 – Hang Snatch (full)
—Work on technique & don’t go any heavier than 80%
Conditioning
3 Min AMRAP x 5 Sets
400m Run
6 Bar Muscle-ups or 6 GI Janes (no push-up) or 8 up/downs + 8 Towel Row
***Max Hang Power Snatches 115/75# in remaining time
—Rest 1 min between rounds. Score = total snatches
WOD Notes: The goal is to have at least 30 secs each round to get as many hang snatches. Scale the run back if you can’t run a 400m between 1:30-1:45 even when fatigued. Row 400m/Bike 25/20 cals/60 Jumping Jacks if you don’t have the equipment.
DB Version – 3 Min AMRAP x 5 Sets
400m Run
6 Bar Muscle-ups or 6 GI Janes (no push-up) or 8 up/downs + 8 Towel Row
***Max DB Hang Snatches (alternating) 50/35# in remaining time
—Rest 1 min between rounds. Score = total snatches
WOD Notes: See above notes.
Assistance
Accumulate 50 Strict Pull-ups
Accumulate 3-5 minutes of Hollow Rocks