WOD – Fri, Jun 13
Intent
Warm Up (Checkmark)
General (0:00-10:00):
2 rounds:
10 Alt. Lunges
10 Jumping Jacks
10 Sit-Ups
10 Push Ups
Specific (10:00-20:00):
With empty barbell:
5 Snatch Deadlifts
5 Muscle Snatch
5 Hang Power Snatch
5 Overhead Lunges
5 Box jump
Hang Power Snatch (Weight)
(20:00-30:00)
Build to a heavy hang power snatch double!
(10:00)
Conditioning (Time)
RX Conditioning: (32:00-46:00)
For Time:
Accumulate 1:00 chin over bar hold
Into:
21-15-9
Hang Power Snatch (75/55)
Overhead Lunge Steps (Step back)
Box jump (24/20’)
Goal: 12:00 | Cap: 16:00
*athletes must stand tall on each box jump.
Intermediate:
:30 hold (banded if needed)
(65/45)
Step-back lunge allowed
Baseline:
:15 -:30 hold (banded)
15-12-9
DB Hang Power Snatch (25/15)
DB Front Rack Lunge
Box Step Over
Cool Down (Checkmark)
(50:00-60:00)
3x :30 Samson Stretch
1:00 Downward Dog
1:00 Banded Lat Stretch
Time to go fast and light. This triplet is designed to challenge both anaerobic threshold and muscle fatigue. Your engine will get taxed by the burpees, while your hips and shoulders are pushed by the snatches and lunges. Get uncomfortable, recover on the way to the next round, and hang on!