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WOD

2k Row (Time)

Max Effort 2k Row

STRENGTH

50%: Squat Snatch Complex (0:00-1:30 – 50% of 1RM Snatch)

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

55%: Squat Snatch Complex (1:30-3:00 – 55% of 1RM Snatch)

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

60%: Squat Snatch Complex (3:00- 4:30 – 60% of 1RM Snatch)

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

65%: Squat Snatch Complex (4:30-6:00 – 65-70% of 1RM Snatch)

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

65-70: Squat Snatch Complex (4:30-6:00 – 65-70% of 1RM Snatch)

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

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AFTER PARTY

“Core Cash Out” (Time)

“Core Cash Out”

3 Rounds

10 V Ups

20 Flutter Kicks (3-Count)

:30 Accumulated Hanging L-Sit

Score is time