Strength
a) 2 Position Snatch: Above Knee + Floor x 10 Sets
—One set every 75 sec, starting at 65% & work up to a heavy complex
b) Hex Bar Deadlift – 5×5 @ 80%+
c) DB Lateral Raises – 5×10 (slow eccentric)
—Choose either a or b/c together
Conditioning
For Time – “2024 Age Group Semi Finals WOD #1”
50 Cal Row
9 Snatches 165/115#
50 Cal Row
6 Snatches 195/135#
50 Cal Row
3 Snatches 225/155#
WOD Notes: There’s a 20 min cap for this WOD. You may power or squat the snatches. I’d recommend singles the entire time. Girls you may do 40 cals even though it was 50 for everyone in the Semi’s.
14-15, 60-64, 65+ divisions
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
45-49 division
♀ 95, 115, 125 lb (43, 52, 56 kg)
♂ 145, 165, 185 lb (66, 75, 83 kg)
50-54 division
♀ 85, 105, 115 lb (38, 47, 52 kg)
♂ 135, 155, 175 lb (61, 70, 79 kg)
55-59 division
♀ 75, 95, 105 lb (34, 43, 47 kg)
♂ 115, 135, 155 lb (52, 61, 70 kg)
Assistance
a) L-Sit/Tuck (Pegboard) – 20 Sec x 10 Sets
b) DB Bent-over Rows – 4×10 each arm (heavy & control eccentric)