STRENGTH: 12 mins to complete 3 sets of
1 Snatch Deadlift + 1 Hang Power Snatch (Above the Knee) + 1 Hang Power Snatch Below the knee)
Weight stays light – mod for all 3 Sets
WOD: E4mins x 4 sets
500/400m Row
15 Power Snatch*
Max Double Unders in Time Remaining
-Rest 1:00 b/t Sets-
*Power Snatch reps decrease by 3 each set…15-12-9-6
SET 1 – 15 Reps @ (40/25)
SET 2 – 12 Reps @ (45/30)
SET 3 – 9 Reps @ (50/35)
SET 4 – 6 Reps @ (60/40)
HIIT & RUN
3 min max cals row
REST 1 min
6 Alt DB Snatch
6 Burpee over DB
Run 100m
(reps go up by 2 per round)
12 min AMRAP
REST 1 min
3 min max cal row