Strength:
Snatch 1RM
Every 2:00 x 8 Sets
1 Snatch
Building from ~60-65% to a 1RM for the day
WOD:
“Helena”
RX:
3 Rounds for Time
400m Run
12 Bar Muscle-Ups
21 Alternating Dumbbell Snatches
Dumbbell: 50/35lb, 22.5/15kg
Level 2:
3 Rounds for Time
400m Run
12 Chest to Bar Pull-Ups
21 Dumbbell Snatches
Dumbbell 35/25lb, 15/12kg
Level 1:
400m Run
12 Jumping Pull-Ups
21 Dumbbell Snatches
Dumbbell: 25/15lb, 12/7kg
Competitor:
As prescribed