WOD

“Running Up That Hill”

METCON

STRENGTH
Power Snatch
4×3, building
FOR TIME
800 Meter Run
50 Hang Power Snatches
Weight: 75/55

MASTERS

STRENGTH
Power Snatch
4×3, building
FOR TIME
800 Meter Run
50 Hang Power Snatches
Weight: 65/45

MOVE

STRENGTH
Power Snatch
4×3, building
FOR TIME
600 Meter Run
35 Hang Power Snatches
Weight: 55/35

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will breakdown the power snatch so your form/technique is dialed in. Slowly build to around 75% of your 1 rep max and increase each set by 3-5%. If your lift doesn’t look/feel good, stay at the same weight!

For the second part of the workout, run 800 meters at a moderately fast pace (around 4:00 or less) then do 50 hang power snatch at a light weight. Break the hang power snatch into 20/15/15, or 15/15/10/10 reps. Target sub 10 minutes.

Post Weight + Time to Comments.

HOME WOD

800m run
50 burpees

ENDURANCE

4x800m, on the 6 minute