Strength:
Snatch Technique Work
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
3 Power Cleans (165#/ 115#)
6 Burpees
9 Wallballs
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*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.
Our Friend, Frank Murray, hitting a 275# Snatch in competition early last year
WOD DEMO
Post Rounds and Reps completed to comments
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