In WODs

Warm-up & Mobility: 15 Minutes

Part 1- Skill/Strength: 15 minutes

Fitness: Skill – Snatch, for form not weight
OR
Front Squat – work in sets of 3 with increasing weight

Performance: 15 minutes to work to a heavy double Snatch

Part 2 – Conditioning: “Oscar & Dolly”

Fitness: 5 RFT with 18 min time cap of –

  • 12 KB Swings
  • 8 SDHP with KB
  • 21 Walking lunge steps with plate held overhead (or unloaded as needed)

Performance: 5 RFT with 18 min time cap

  • 3 Rope ascents
  • 5 Power Snatch (135/95lb)
  • 21 Walking lunge steps with 45/25lb plate held overhead

  

  

 

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