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

 

Conditioning

“Snake Bite”

With a 10:00 Time Cap:

21-15-9:

Squat Snatch (40/25 kg)

Pull-Ups

 

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

Build to Heavy Single Snatch (Power or Squat)

Posted in WOD

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