WOD

“Ingrid”

METCON

STRENGTH
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
FOR TIME
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
Weight: 135/95

MASTERS

STRENGTH
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
FOR TIME
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
Weight: 115/75

MOVE

STRENGTH
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
FOR TIME
10 Rounds
3 Hang Power Snatch
3 Lateral Burpees
Weight: 75/55

WOD GUIDANCE & GOALS
HEAVY Day, plus a little burner! The first part of class will be dedicated to building to weight, for the following complex: snatch pull+hang power snatch+power snatch. Every rep should look near to perfect. Favor form over weight. For the metcon, the power snatches should be unbroken every round, and move FAST on the burpees. Target sub 10 minutes.

Post Weight + Time to Comments.

HOME WOD

10 Rounds
20 Mt. Climbers
10 Burpee Tuck Jumps

ENDURANCE

Rest