Strength / Skillwork

Snatch Push-press
3-3-3
Don’t go even near failure. Keep quick fast reps with good straight arm catches.

Snatch Balance
3-3-3

Snatch
3-3-3-3
3 Reps @  50-65-75-80%

WOD

IWT/Snatch, 5 Rounds of:
6 Snatches
2:00 “cardio”
Rest 2:00
——–
Do each “Cardio” exercise (in any order) 1x:
Row, Bike, Shuttle Run, R-KBS, Jump Rope

Rx+ Squat Snatches
Rx: Power Snatches
Score each round separately. # of barbell + reps.
1 R-KBS = 1 rep
1 Calorie on Bike or Rower = 2 Reps
10 yard Shuttle Run = 1 rep (use the marks on the parking lot, 40 yards = 4
reps)
10 Singles = 1 rep, 2 D/U = 1 rep
You may NOT drop your barbell during your set of 6. If you do, you can start the set over, consider using less weight, or take a zero for that round on the lift.

Elements

20:00 AMMAP
(As Many Meters As Possible)
Run 200m*
Row 200m*
——–
*add 200m distance each round, 400 + 400, 600 + 600 …

3 Rounds = 2400m
4 Rounds = 4000m
5 Rounds = 6000m
6 Rounds = 8400m