Tuesday 07.18.23

Class Times:
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

100m Run
12 Snatch High Pulls
100m Run
10 Muscle Snatch
100m Run
8 Power Snatch
*all w/ empty bar

Get Fit (Min 20-32)

3 Rounds:
400m Run
1:00 Max Power Snatch Reps 95/65
– 1:00 Rest –
*Goal Time – <12 Min, Timecap – 14 min

The 400m Runs should be completed sub 2:00 at a bare minimum. The Run as a buy-in shouldn’t be all out to destroy you, but more as a way to get the heart rate a bit elevated before cycling through Snatch reps. You can go T&G or singles, whatever allows you to get the most work in across the :60 window.

Wellness WOD

3 Rounds:
400m Run
1:00 Max KB Swings (any weight)
– 1:00 Rest –

Get Powerful (Min 40-54)

Snatch Complex
In 14:00 establish a heavy complex:
1 Hang Power Snatch + 1 Hang Squat Snatch
*Build weight across sets

If you’re not hook gripping the bar, you are giving away lbs on the bar. The better connected you are, the more energy you can transfer into the barbell. You need a big Pull for the first Power rep, then you need to be willing to pull yourself under on the Squat rep.

Competitors Extra

For Time:
40 Devils Press 50/35s
EMOM incl 0:00
4 Lateral Burpee over the DBs
*10 Min Cap

If you didn’t pick up on it right away, this piece is all Burpees, some are just weighted. Don’t come out trying to blast through the first two or three rounds unless you’re a burpee machine. You are only making progress when you’re chipping away at the Devil’s Press, so stay smooth and relaxed. Try to hold at least 5 DP reps per min.