Tuesday 09.19.23

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

Warm Up Min 0-12

2 Rounds:
1:00 Single Unders
1:00 Row
10 Muscle Snatch + OHS

Get Fit (Min 20-40)

For Time:
1200m Row
60 Crossover Single Unders
15 Hang Squat Snatch 95/65
800m Row
40 Crossover Single Unders
10 Hang Squat Snatch
400m Row
20 Crossover Single Unders
5 Hang Squat Snatch
*20 Min Cap

You have to accept that this is a longer piece. That first Row will set the tone and should be smooth and comfortable, especially if you struggle with Crossovers. Limit yourself to 2:00 on any CO set then move on. If you don’t want to do crossovers just complete 2x Single Unders. Hang squat snatches should be in bigger sets, maybe UB for some.


For Time:
1000m Row
100 Single Unders
30 Hang DB Snatch 35/20
750m Row
75 Single Unders
20 Hang DB Snatch
500m Row
50 Single Unders
10 Hang DB Snatch

Get Powerful (Min 46-56)

Squat Snatch
1 Rep

Just roll with that momentum from the metcon and gradually build perfect reps from the floor across the EMOM. No pressure to go heavy at all. Try to be as technically sound as possible throughout.

Competitor Extra

Open WOD 16.3
10 Power Snatch 75/55
3 Bar Muscle Ups

We love a good open retest. If you’ve done this one in the past, look up your score and maybe strategy notes and make a plan based on that. A few tips: you don’t need to go UB on the Power Snatch, and the transitions are as important as anything else.