Strength
Snatch
Rx
Every :30 x 8 Sets
1 Power Snatch + Overhead Squat @ 80% of heavy single
-quick transition into next set-
Competitors
Every :30 x 8 Sets
1 Squat Snatch @ 78-82% of heavy single
-quick transition into next set-
WOD
“Row Gate”
Rx
Every 2:00 x 10 Sets
Odd Minutes) 8 Hang Power Snatches + 8 Burpee Over Bar
Even Minutes) 7-12 Calorie Row
Competitors
Every 2:00 x 10 Total Sets
Odd Minutes) 8 Hang Power Snatches + 8 Burpee Over Bar 95/65
Even Minutes) 20/14 Calorie Row @ 1200+ cal/hr