Warm-Up:
Snatch Skill Transfer
WOD:
I. Squat Snatch
2 – 2 – 2 – 2 – 2 @ 90%
Rest 2 minutes between sets
II. Front Squat
3 x 3 @ 80%
Rest 2 minutes between sets
III. 3 Sets:
20 GHD Situps
Rest 1 minute between sets
Scaling options for all ability levels will be provided for by your coach
Competitors:
Rest 6+ hours
I. 5 Sets:
10 Tough Russian Swings
10 Burpees AFAP
25 Double-Unders AFAP
Rest 3 minutes
II. 5 sets:
Row 35 seconds @ best 500m race pace
Rest 2:35
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.