Skills, strength and power all in one WOD!

Every 90 seconds for 8 total rounds ON EACH EXERCISE (34+ total minutes) rotate through the following movements for the reps listed:
- 1st 90 seconds - 5 STRICT Chest 2 Bar Pull Ups (Add weight if you can... Don't need to be unbroken)
- 2nd 90 seconds - 30-100 Double Unders (Pick a number where you can stay smooth & unbroken)
- 3rd 90 seconds - Hang Snatch + Snatch (Full OR Power... Work your weakness!!)

This is a longggggg workout so make sure you're ready to go and on time!!

Start the first cycle with a moderate weight for the pull ups, feel free to alter the DU reps based on how your rhythm feels and start the 1st round of snatches with around 70-75% of your best snatch 1RM...


John Dunn said...

25# CTB
8 unbroken DU
130# Snatch

Megan said...

Purple band C2B
100 DU
90# Snatch

Rachel said...

Small blue band for CTB
26 DU unbroken
63# snatch