Snatch - work up to a heavy single
Conditioning:
8 rounds of:
Sprint 100m
6 Squat Snatch (135#)
Rest 60 seconds
Intermediate:
8 rounds of:
Sprint 100m
6 Power Snatch (135#)
Rest 60 seconds
Beginner:
8 rounds of:
Sprint 100m
6 OH Squats (135#)
Rest 60 seconds
Novice:
8 rounds of:
Sprint 100m
6 Squat Snatch (135#)
Rest 60 seconds
Intermediate:
8 rounds of:
Sprint 100m
6 Power Snatch (135#)
Rest 60 seconds
Beginner:
8 rounds of:
Sprint 100m
6 OH Squats (135#)
Rest 60 seconds
Novice:
8 rounds of:
Sprint 100m
6 Squat Snatch (95#)
Rest 60 seconds
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
6 Squat Snatch (95#)
Rest 60 seconds
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
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