Strength:
For Load:
Every 2:00 x 5 Sets @ 55-70%
3 Position Power Snatch
*Floor, Hang, High Hang
% is Based on 1RM Power Snatch
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.
Modifications:
– Move to all Power Snatches from thre Hang Position
– Adjust to a 3 Position Power Clean
– Move to 6 Alt Dumbbell Snatch, For Load
WOD:
“Stride and Rhythm”
For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 50/35lb, 22.5/15kg
Shuttle Run: 25/25ft, (7.5/7.5m)
Score: Rounds & Reps
—-
Level 2:
For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 35/25lb, 15/12kg
Shuttle Run: 25/25ft, (7.5/7.5m)
–
Level 1:
For Time:
Every 3:00 x 5 Sets
16 Abmat Sit-Ups
8 Single Arm Devils Press
4 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 25/15lb, 12/7kg
Shuttle Run: 25/25ft, (7.5/7.5m)
–
Masters 55+:
For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 30/20lb, 14/9kg
Shuttle Run: 25/25ft, (7.5/7.5m)
Shorten the Range of Motion on the GHD
–
Competitor:
For Time:
Every 3:00 x 5 Sets
20 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 70/50lb, 32/22.5kg
Shuttle Run: 25/25ft, (7.5/7.5m)
–
Travel / Hotel:
For Time:
Every 3:00 x 5 Sets
15 V-Ups
10 Single Arm Devils Press
5 Shuttle Runs or 150m Run
– Rest 1:00 b/t sets –
Dumbbells: 1 x 50/35lb, 22.5/15kg
Shuttle Run: 25/25ft, (7.5/7.5m)”