Friday 19 October

WOD:

Strength:

Every 30 sec for 6 min complete: 1 Power Snatch + 1 Hang Squat Snatch

Conditioning:

1) “Isabel”
For time:
30 Snatches @ 135/95

*15 min cutoff

2) 3 X 15 Reverse Hyper (unweighted)

SCALES:

Gold

Strength:

Every 30 sec for 6 min complete: 1 Power Snatch + 1 Hang Squat Snatch

Conditioning:

1) “Isabel”
For time:
30 Snatches @ 125/85

*15 min cutoff

2) 3 X 15 Reverse Hyper (unweighted)

Silver

Strength:

Every 30 sec for 6 min complete: 1 Power Snatch + 1 Hang Squat Snatch

Conditioning:

1) “Isabel”
For time:
30 Snatches @ 105/75

*15 min cutoff

2) 3 X 15 Reverse Hyper (unweighted)

Bronze

Strength:

Every 30 sec for 6 min complete: 1 Power Snatch + 1 Hang Squat Snatch

Conditioning:

1) “Isabel”
For time:
30 Snatches (scale as needed)

*15 min cutoff

2) 3 X 15 Reverse Hyper (unweighted)

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