Tuesday 6 November

Love the hair!

WOD:

Strength:

1) 15 min to work up to a heavy but not maximal 3-position Snatch (hi hang, hang, floor)

-then-

3 Rounds (not for time)
5 Drop Snatch, heavy
5 Snatch Pull @ 120% Snatch

Conditioning:

“Randy”
75 Power Snatch @ 75/55

SCALES:

Gold

Strength:

1) 15 min to work up to a heavy but not maximal 3-position Snatch (hi hang, hang, floor)

-then-

3 Rounds (not for time)
5 Drop Snatch, heavy
5 Snatch Pull @ 120% Snatch

 

Conditioning:

“Randy”
75 Power Snatch @ 75/55

Silver

Strength:

1) 15 min to work up to a heavy but not maximal 3-position Snatch (hi hang, hang, floor)

-then-

3 Rounds (not for time)
5 Drop Snatch, heavy
5 Snatch Pull @ 120% Snatch

Conditioning:

“Randy”
75 Power Snatch @ 65/41

Bronze

Strength:

1) 15 min to work up to a heavy put perfect form Overhead Squat

-then-

3 Rounds (not for time)
5 Overhead Squat, heavy
5 Snatch Pull @ 120% Snatch

Conditioning:

“OHS Randy”
75 Overhead Squats @ 31/11

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