Monday May 15

May 14th, 2017
by:

Strength / Skillwork

Olympic Snatch

WOD

Interval Weight Training (IWT) – 5 Rounds
6 Hang Squat Snatches
2:00 of: Run/Row/Bike/Jump Rope/Burpees
REST 2:00
Score = ALL “Reps” + Best 3 Lifts in Pounds

Rx+ must Hang Squat Snatch, a broken set = no points, but can be re-done after a :30 rest if the athlete wants to try.
Rx: Hang Power Snatch. Also must be unbroken sets of 6.
– For running; place a flat colored dot every 10 yards to mark lengths in parking lot.
– Alternate in any order you desire through the “cardio” movements, doing each one only 1x.
10 yards of running = 1 rep
5 Singles = 1 rep (No D/U)
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 1 rep
Example:
50+40+35+30+35 = 190 “Reps”
+
85+95+0 (missed set)+95+100 pounds = 195# for Best 2
= 190 reps + 195 pounds = 385

Elements

25:00 AMRAP
Run 1 Lap
12 Burpees
20 DB Alt. Snatches, 30/20#
25 Leg Lift OR Scissors (Alt. Rounds)

KBSDHP