For time:
21/15 Row Calories
15 Power Snatches, 75/55 lbs
For time:
21/15 Row Calories
12 Power Snatches, 95/65 lbs
For time:
21/15 Row Calories
9 Power Snatches, 115/75 lbs
For time:
21/15 Row Calories
6 Power Snatches, 135/95 lbs
For time:
21/15 Row Calories
3 Power Snatches, 155/105 lbs
Complete as many rounds as possible in 3 mins of:
21/15 Row Calories
max rep Power Snatches, 175/115 lbs
0:00-3:00
21/15 Calorie Row
15 Power Snatches (75/55)
3:00-6:00
21/15 Calorie Row
12 Power Snatches (95/65)
6:00-9:00
21/15 Calorie Row
9 Power Snatches (115/75)
9:00-12:00
21/15 Calorie Row
6 Power Snatches (135/95)
12:00-15:00
21/15 Calorie Row
3 Power Snatches (155/105
15:00-18:00
21/15 Calorie Row
Max Power Snatches (175/115)
Prior to the workout athletes will warm up to their heaviest set of power snatches to ensure appropriate loading for the wod
Target Time Each Interval : 1:45-2:15
Time Cap Each Interval: 2:30
MODIFICATIONS
ROW
Decrease Cals
15/12 Calorie bike
POWER SNATCH
Decrease Load (Suggested % of 1RM below)
15@ 30%
12@ 40%
9@ 50%
6@ 55%
3@ 65%
Max Reps at 75%
Hang Power Snatch
Dumbbell Snatch
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