2013-10-27

SUNDAY WORKOUT

Only a few more nicer days left to get some running in... So today is one of them... :)

WORKOUT:
Every THREE MINUTES of this WOD you will perform a 400m run, including the start of the workout...

After the 1st 400m run perform as many Hang POWER Snatches (63#/95#) as possible with the time remaining on the 3:00 clock...
After the 2nd 400m run perform as many Hang SQUAT Snatches (63#/95#) as possible with the time remaining on the 3:00 clock...
After the 3rd 400m run perform as many POWER Snatches (63#/95#) as possible with the time remaining on the 3:00 clock...
After the 4th 400m run perform as many SQUAT Snatches (63#/95#) as possible with the time remaining on the 3:00 clock...

The run should take you no longer than 1:25/1:45 for guys/gals so scale the run distance if you know a 400m run will take you longer than those two times...

The snatch weight should be between 65-70% of your best 1RM... Just a moderate weight on this one...

Be fast, BUT efficient!

POST YOUR TOTAL REPS FOR EACH SNATCH VARIATION TO COMMENTS

12 comments:

Joanna said...

16, 10, 11, 7 rx

Unknown said...

I almost didn't come in because snatches were on the menu--but it was good practice (no Rx #). The 400s were the best part. :-)

Jordan said...

20, 8, 11, 8 rxd

Kevin said...

13, 6, 8, 7 rx

Anonymous said...

15, 6, 7, 6 rx

Anonymous said...

22,1,8,4 rxd
mario

Anonymous said...

10 6 5 5 @65# Dave

Anonymous said...

25,9,8,8
Brendan

Carolyn said...

13,9,6,9 @ 35#
Run scaled to 300m x 3, 200m x 1

Anonymous said...

Roger said
20 9 10 9 on lifts

scaled the runto 300x3 200x1


Unknown said...

12, 5, 5, 3

Unknown said...

15, 4, 5, 2 rx