Strength:
Take 12:00 to Establish:
Power Snatch 5RM
Level 3 and Comp: TnG
Level 2 and Masters: Quick Singles
Level 1:
Every 2:00 x 6 Sets
5 Hang Power Snatch, Choice on Loads
Modifications
– Adjust to a Hang Power Snatch / Block Power Snatch
– Move to Power Cleans for those that can’t go overhead
– Alternatively Move to Snatch Pulls
WOD:
“Flat White”
For Time:
1000m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 50/35lb, 22.5/15kg
Score = Time
Level 2:
1000m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 35/25lb, 15/12kg
—
Level 1:
800m
100 Single Unders
30 Alternating Dumbbell Hang Snatch
400m Row
100 Single Unders
30 Alternating Dumbbell Hang Snatch
200m Row
Dumbbell: 1 x 25/15lb, 12/7kg
—
Masters 55+:
1000m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 30/20lb, 14/9kg
—
Competitor:
1000m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell:
Set 1: 1 x 50/35lb, 22.5/15kg
Set 2: 1 x 70/50lb, 32/22.5kg
Score = Time
—
Hotel / Travel:
1000m Run
100 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Run
100 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Run
Dumbbell: 1 x 50/35lb, 22.5/15kg
Score =