STRENGTH:
From the 0:00 - 6:00 - Pausing Snatch Balance
3 Sets: 2 Pausing Snatch Balances
*Pause for 2 seconds in the bottom of our squat.
From the 6:00 - 12:00 - Pausing High Hang Snatch
3 Sets: 2 Pausing High Hang Squat Snatches
Two pauses:
- 2s Pause in the Pockets (jumping position)
- 2s Pause in the Bottom (squat)
WOD:
For Time:
50 Double-Unders, 10 Squat Snatches
50 Double-Unders, 8 Squat Snatches
50 Double-Unders, 6 Squat Snatches
50 Double-Unders, 4 Squat Snatches
50 Double-Unders, 2 Squat Snatches
Rx Female loading: 65-85-95-105-115
Rx Male loading: 95-115-135-145-155
SWEATFEST:
8 Rounds For Time:
100m Run/10 x 10m Sprints
5 Burpees
10 Kettlebell Swings
15 Slam Balls
20 Weighted Step Ups
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