Strength:
Hang Snatch
Every 1:30 x 10 Sets:
1 Hang Snatch
*Can be a Power or Squat Snatch
Starting Load: 60% of 1RM Snatch
Build to 1RM for the Day
WOD:
“Jackie Brown”
For Time
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
50 Double-Unders
10 Wall Balls
Kettlebell: 53/35lb, 24/16kg
Wall Ball: 20/14lb to 10ft, 9/6kg
Score = Sum Total Time Across All 8 Sets
Level 2:
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
40 Double-Unders
10 Wall Balls
Kettlebell: 44/26lb, 20/12kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
Every 2:00 x 8 Sets:
5/5 Dumbbell Hang Snatch
50 Single-Unders
8 Wall Balls
Dumbbell: 35/20lb, 15/9kg
Wall Ball: 14/10lb, 6/4kg, Target Choice
Masters 55+:
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
35 Double-Unders or 50 Single-Unders
10 Wall Balls
Kettlebell: 44/26lb, 16/12kg
Wall Ball: 14/10lb, 6/4kg, 10/9ft
Competitor:
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
50 Double-Unders
10 Wall Balls
Kettlebell: 70/53lb, 32/24kg
Wall Ball: 30/20lb, 14/9kg
Goal: Sub-1:15 per set. All movements unbroken across all 8 sets.
Hotel Gym / Travel:
Every 2:00 x 8 Sets:
5/5 Single Dumbbell Hang Snatch
50 Double-Unders or 75 Single-Unders
10 10 Dumbbell Thrusters
Dumbbell: Choice at light to moderate load