Wednesday April 14th


Wednesday April 14th

Barbell warm up for the snatch

8 Sets
1 Snatch Grip Deadlift
1 Hang Power Snatch + 1 Hang Squat Snatch

4 Rounds of 3:30 with 90 second break between rounds (20 minute wod, be ready to go by 30 after)
10 Strict HSPU
22 Wallballs 20/14lbs
Max cals any machine
** Scaling
SHSPU: Reduce amount, scale for kipping HSPU or DB Strict Press
Wallballs: Reduce weight before scaling reps

All athletes should have 1 minutes on the rower. Adjustments in reps and movements can be made after the first round, but really should be figured out before you start. do a set a HSPU and wall balls and see if you are done in 2:20.. you have to allow a little time for transition