Some heavy snatch skill/strength and a sprint WOD!!
Perform the following sequence of lifts in order for heaviest load possible over the course of 4-6 sets OR 20 minutes... Whichever comes first..
- Rep #1 - Snatch Pull (Aim for good upper thigh/hip contact)
- Rep #2 - Snatch High Pull (High elbows!!)
- Rep #3 - Muscle Snatch (Fast turnover with your elbows on this one!)
- Rep #4 - Power Snatch + Overhead Squat w/ 3 second PAUSE at the bottom
Work to really reinforce the good mechanics from Overhead Squat on Sunday!
50 second sprint for MAX calories on the Rower
REST 10 SECONDS (Transition to the Wall)
50 second sprint for MAX reps of Wall Ball Shots (20#+/30#+)(NOTE THE HEAVIER WEIGHTS)
REST 10 SECONDS (Transition to the rig)
50 second sprint for MAX reps of Pull Ups
REST 10 SECONDS (Transition to the Floor)
50 second sprint for MAX reps of CLAP Push Ups (Scale to a hand jump OR regular push ups)
REST 10 SECONDS (Transition to your feet & grab your KB)
50 second sprint for MAX reps of KB Alternating Lunges (In Place)(53#/70#)
REST AND TALLY UP YOUR TOTAL REPS FOR EACH!
Again, note the heavier Rx'd weights for Wall Ball and make the KB heavy for the lunges since we are only going through one time...
We will start heats of 4 guys and 4 ladies every TWO MINUTES so each heat has plenty of room for the next spot...
POST YOUR BEST WEIGHT AND TOTAL REPS FOR EACH EXERCISE TO COMMENTS