(Competition / Lactate Threshold)
WOD Review: 8 min
Then group warm up all together: 30 sec dubs, 20 sec TVWQ, 30 sec PVC pass thru, 5 BB high hip muscle snatch, 5 BB snatch balance, 5 BB power snatch, 5 BB squat snatch
WOD prep: 10 min
3 x 2 TNG Power or Squat snatch at less than 50% of starting weight (technique focus)
3 x 1 Squat snatch at opening weight
3 x 1 Squat snatch at 2nd weight
WOD
For time:
50 Double unders (Mod: 50 double taps or 15-20 Dub attempts)
5 Squat snatches
50 Double unders
4 Squat snatches
50 Dubs
3 Squat snatches
50 Double unders
2 Squat snatches
Men RX: 135-155-185-205 (50+ 85-95-105-115)
Men RX+: 185-195-205-215
Women RX: 80-90-95-100 (50+ 50-60-65-70)
Women RX+: 105-110-115-120
Post WOD
2-3 rounds of:
10-15 GHD sit-ups
20 Tubing back flies (medium wt)
20-30 sec Ball calf & Achilles mash
