WOD 15/03/2018

A. Strength
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work
to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Snatch 2-3 reps @ 50-65 of 1-RM Snatch (reset after each rep, increase weight in the 6 sets to a heavy single)

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-80% of 1-RM Snatch (reset after each rep)

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Snatchx 1 rep @ 80+% of 1-RM Snatch

B. Conditioning
Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans (60/42,5)
Strict Handstand Push-Ups
(scale down to Zpress, Pike, Box Handstand Pushup if necessary, athlete needs to have his ellbows in a gymnast hold,
with shoulders protracted)


No comments yet.

Leave a Reply