Strength:
Snatch*
3-3-3-3-3
For quality and max load
*These are full squat snatches
Conditioning:
Row 800m
40 Dumbbell Snatches (53/35)*
Run 600m
30 Dumbbell Snatches
Row 400m
20 Dumbbell Snatches
Run 200m
10 Dumbbell Snatches
For Time
These are 1-arm snatches, alternating every 5 reps
Mobility:
Couch Stretch – 1:30/side
Banded Bully – 1:30/side
Banded Olympic Wall Squat – 2:00
Post Max Load, Time, and Experiences to comments
swod:
85# (worked on form)
cwod:
19:33 Rx
SWOD: Sets varying from 65# up to 95#
CWOD:
18:00 minute right on the time cap:)
mod – 45 KB
T.
Swod. Form work.
CWod. 15:54. Mod 25#kb.
D.
Swod. Form work.
CWod. 17:45. Rx.
SWOD: sets ranging from 75# to 105#
CWOD: 16:18 Rx
SWOD:
sets 105-165
CWOD:
14:37 Rx
WODn at 1730, after getting up at 0345, is rough!