A) Snatch Balance - 5 sets x 3 reps, building upon last weeks
B) Pausing Snatch Pull + Snatch Pull + Snatch
*Pausing here at 3 inches off the ground, at the knees, and pulling into the power position. This is NOT a "snatch pull" but rather focusing on back angle, positioning the bar into the high hang. Then, a full snatch pull into a snatch.
*Perform 4 sets of this complex
C) Snatch - 6 singles - 70%, 75%, 80%, 85%, 85%, 85%
2 Rounds of "Barbara"
PARTNER COMP WOD - 5pm - Come in early if you can to begin setting up the barbells in the Oly room for the Deadlift Ladder
At 3-2-1 Go!…both teammates will have :50 combined to perform 5 reps each (1 partner goes, then the other) at 8 barbell stations. There will be a :10 transition to the next barbell:
Men: 185, 225, 275, 295, 315, 345, 365, 405
Women: 123, 153, 183, 203, 223, 243, 263, 293
*The reps do not need to be unbroken but one teammate must perform his/her reps before the other one does. If one teammate cannot do all the reps and the other one can, that other teammate can keep moving on the ladder.
*Score: Combined load of each Athletes' best 5-rep deadlift
and 5 additional pounds/rep above 5 will be given for the 8th bar.
With a 10 minute running clock:
60 Over the rower Burpees
While partner does Double Unders
*Partners must switch if the rope stops or there's a miss; burpees can only be done while DU are being performed
While partner does Wall Ball
*Part 2 only begins once the burpees reach 60 in Part 1; If the ball hits the ground or the teammate stops performing wall balls, athletes must switch
Score for Part 1: Time for 60 Burpees
Score for Part 2: Calories + Wall Ball
3 Rounds of "Barbara" as a team
*One teammate working at a time