WOD
Snatch Complex
Snatch Pull + Hang Snatch + Snatch (all squat)
5×3, ascending
Row
7 x 200 Meter
Rest 1 min between sets
WOD Guidance & Goals:
Start the snatch complex at 60% of your 1 rep max snatch and build by 5% each set. Row the 200’s :05 faster than your 2k PR pace.
Post Weights and Intervals to Comments.
ENDURANCE
4 sets
100m fast, 200m easy, 300m moderate, rest :90
55#/42.6-43.3
55#/42.2-43.5
40#/ 49.2-49.9
80# (last set took a few attempts), 44.1 – 48.1
Snatch Complex – 105# (Hit 135# x 1 Complex)
Row – :37.3 / :38.7
60#, 43.7-45
115#. 37.6-38.5
Snatch complex DNQ. Just practicing.
Row 44.6 — 46.8
4X3 Cleans – 65, 75, 85, 90#
47.4 – 48.4 X 8
Complex- 50#
Row- 43.8 then 41.2-41.9 totally mis strategized on the first round. Fastest split was the last one. Just go all out.
75# / 39.1 (last round) – 40.8
50# / 49.4 – 55.0
105#
36.5-38.5
105#
43.8-44.5
Snatch complex 65/75/80/85/90. It was a great snatch day!
85#
:47 (row) / :59 / :55 / :54 / :53 / :53 / :53 – ski erg
120# / 39.1-42.3
75#/ 45.8-48.6
145# / 34.9-37.3
155# / 36.9-41.3 (wow… note to self: 1 min is NOT a lot of a rest)
PVC/40.1-43.9 (1st one). About 1:40 pace for fastest.
36.1-38.2