Wed, 05/30/2018

May 29, 2018

 

 

“Snake Bite”
Option A
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

 

L1
15-12-9
Hang Muscle Snatch
Front Squat
Ring Row

 

 

Notes:

While many athletes are capable of completing the round of 21 unbroken or close to unbroken, doing so can lead to a major drop off in rounds 2 and 3. Intelligently breaking up the first round similar to how they would the round of 15 will lead to consistency across all sets. Some possible rep schemes for the round of 21 are 7-7-7 / 9-7-5 / 6-5-4-3-2-1. This approach should allow individuals to better get through the round of 15 to come. Athletes can break the rounds of 15 and 9 into 2-3 sets based on how they are feeling. For athletes who are overhead squatting, the goal will be to complete those repetitions close to unbroken. It is ok if they need to break the power snatches a little more to accomplish that goal.

 

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

Alternating on the minute X 10:

Odd - 18/14 Cal Row

Even - Max Strict HSPU in :30secs

 

 

 

 

 

 

 

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