Strength:
Every 2:00 x 6 Sets
Snatch Pull + Tng Snatch
+
High Box Jump
Perform all reps @ 70-80% of Snatch
Snatch can be Power or Squat
Level 1:
Snatch Grip Deadlift + 3 Hang Power Snatch @ 7-8 RPE
Modifications:
Adjust to Hang Positions for the Snatch
Or move to a Clean Pull + Clean for those with overhead limitations today.
WOD:
“Dracarys”
For Time:
Every 1:30 x 6 Sets
5 Power Snatch
12/9 Calorie Echo Bike
Barbell: 135/95lb, 61/43kg
Score = Average Time / Set
—
Level 2:
Barbell: 115/75lb, 52/34kg
–
Level 1:
Every 1:30 x 6 Sets
5 Hang Power Snatch
9/7 Calorie Echo Bike
Barbell: @ 60% of 1RM Power Snatch
–
Masters 55+:
For Time:
Every 1:30 x 6 Sets
5 Power Snatch
9/7 Calorie Echo Bike
Barbell: 95/65lb, 43/30kg
–
Competitor:
For Time:
Every 1:30 x 6 Sets
5 Power Snatch
12/9 Calorie Echo Bike
Barbell: 155/105lb, 70/48kg
–
Travel / Hotel:
For Time:
Every 1:30 x 6 Sets
10 Alternating Dumbbell Snatch
:30 Machine of Choice
Dumbbells: Choice