Strength:
Power Snatch
Every 3:00 x 4 Sets:
1.1.1.1.1 Power Snatch @ 70%+
Score = Sum Total Load across all four sets.
Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across sets while staying within the 70-80% range. Each rep should reflect the same bar path, hip extension timing, and catch position as the one before it.
WOD:
“Helen”
3 Rounds For Time
400m Run
21 American Kettlebell Swings
12 Pull-Ups
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb, 24/16kg
Level 2:
3 Rounds For Time
400m Run
21 American Kettlebell Swings
9 Pull-Ups
Kettlebell: 44/26lb, 20/12kg
Level 1:
3 Rounds For Time
400m Run
21 Russian Kettlebell Swings
12 Jumping Pull-Ups
Kettlebell: Moderate load allowing unbroken sets each round
Masters 55+:
3 Rounds For Time
400m Run
21 Russian Kettlebell Swings
9 Pull-Ups or Strict Banded Pull-Ups
Kettlebell: 44/26lb, 20/12kg
Competitor:
3 Rounds For Time
400m Run
21 American Kettlebell Swings
12 Chest to Bar Pull-Ups
Kettlebell: 70/53lb, 32/24kg
Goal: All athletes choosing the competitor path should be able to go sub 9:00
Hotel Gym / Travel:
3 Rounds For Time
400m Run
21 Alternating Dumbbell Snatch
9 Strict Pull-Ups
Dumbbells: 50/35lb, 22.5/15kg