Warm-Up:
Snatch Skill Transfer
WOD:
I. Snatch Balance – Build to a tough single in a few sets
II. Snatch – 2, 2, 2, 2 @ 90%; Rest 1 minute between sets
III. High Hang Power Snatch – Touch-‘n-Go reps x 7; Rest 30 secondsx 3
IV. Chest-to-Bar Pullups x 10; rest 30 seconds x 5
Scaling options for all ability levels will be provided for by your coach
Competitors:
Rest 4+ hours:
3 sets @ 95-100%:
10 Tire Flips – heavy
20 Kettlebell Swings – heavy
30 cals Airdyne @ 95%
*Rest 8 minute after set 1, 10 minute after set 2
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.