2/4/2021 – WOD

Strength
Snatch – 1 EMOM x 10
—Start @ 75% & work up to a heavy single

Conditioning
2:30 Min AMRAP x 5 Rounds (interval style)
20/15 Cal Assault Bike
1 Rope Climb 20ft  (RX+ = Legless 20ft)
***Max Power Snatches in remaining time
m: 185/155/155/135/115#  f: 125/115/115/95/75#
—rest 90 sec between rounds

WOD Notes: Goal is to have at least 30-45 sec to snatch each rd. The 2nd/3rd rd weights should be the same. First rd you should only be getting a few reps since the weight is heavy. Last rd should be the only round where you touch n go. Please be careful with how you’re loading the bar so that you don’t break the bumper plates!! If you want to use 3 diff weights that’s ok as well. If you did Mondays WOD you can versa climb instead. RC sub = 3 heavy pulleys, 2 up/downs, or 6-8 strict pull-ups. Score = total reps

Assistance
a) Strict Pull-ups (wide grip) – 5×6 (3 sec eccentric)
b) Weighted Sit-ups – 4×30 (slow eccentric)

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