In WODs

Warm up- 15 minutes

Part 1: Skill/Strength-  Snatch

  • Performance and Fitness: 5 Minute empty bar skill.  10 minute to work to a heavy single.

 

Part 2 – Conditioning- “Double Back”

Performance: AMRAP 6 ladder 2-4-6-8……

  • Power Snatch 95/65
  • C2B Pull ups

Rest 3 Minutes and then For Time

  • 25-20-15-10-5 Wall Ball
  • 50-40-30-20-10 Double Unders

Fitness: AMRAP 6 Ladder 2,4,6,8….

  • Power Snatch RPE 5
  • Pull up progression

Rest 3 Minutes and then For Time

  • 25-20-15-10-5 Wall Ball
  • 50-40-30-20-10 Speed steps and singles

 

 

 

 

 

 

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