Tuesday 08.08.23

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

Warm Up (Min 0-12)

2 Rounds
200m Run
10 Muscle Snatch
10 Wall Balls

Get Fit (Min 20-35)

2 Rounds
21 Wall Balls 20/14
21 Power Snatch 75/55
– 2:00 Rest –
2 Rounds
21 Wall Balls
9 Power Snatch 135/95
*15 Min Cap

Break the Wall Balls if that helps you hang on for bigger sets of Power Snatch cycling in the first half. Snatches will likely be singles for most in part 2. The cap could be a challenge for those who pick a weight that’s too heavy…

Wellness WOD

4 Rounds
21 Wall Balls (any weight)
21 DB Snatch 35/20

Get Strong (Min 41-53)

Overhead Squat
In 12:00 complete
*Build across sets

The first two OHS sets can be on the lighter side while you establish the ROM, stability, and balance, but then your last 3 sets should each be a bit of a challenge.

Competitor Extra

Partition any way
1 Mile Run
80 Burpee Box Jump Overs 24/20″
80 GHD Sit Ups
*20 Min Cap

You can take this on like a chipper (ouch) or break it up as much or as often as you would like. I might suggest an 8 round version with 200m Runs, 10&10, or something along those lines. This cap might be a bit of a challenge for many of you.