WOD

METCON

STRENGTH
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*build for 15 minutes
FOR TIME
30 Sit Ups
10 Calorie Bike

MASTERS

STRENGTH
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*build for 15 minutes
FOR TIME
30 Sit Ups
10 Calorie Bike

MOVE

STRENGTH
Snatch Complex
Snatch Pull + Hang Power Snatch + Power Snatch
*build for 15 minutes
FOR TIME
20 Sit Ups
7 Calorie Bike

WOD GUIDANCE & GOALS
The first part of class, coaches will help you dial in your technique and mechanics for the power snatch. You’ll have 15 minutes to build to a heavy complex, or stay at a light weight to practice the movement. Then, for the metcon try finishing the sets of sit ups in :60-:75 and bike in :60. Target 10 minutes

Post Weight + Time to Comments. Compare Scores HERE.

HOME WOD

30 Sit Ups
100 Meter Run

ENDURANCE

2 miles, rest 5 min
1 mile all out