Capacity Builder

4 Sets, Not For Time:

50 Unbroken Double Unders or 100 single under

50%* of Max reps Unbroken Push up

* for example if your max reps push up is 50 reps, so you will do this workout with 25 reps unbroken push up


Snatch Technique

3 Sets:

3 Snatch Pull

2 Power Snatch

2 Snatch Balance

Technique Drill loads – keep it light/moderate weight but as snappy and fast as possible



“Snake Bite”

With a 10:00 Time Cap:


Squat Snatch (40/25 kg)



*then, After Completion or Cap, until the 13 Minute Mark:

Build to Heavy Single Snatch (Power or Squat)

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *