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WOD

“It’s Going Down” (Time)

“It’s Going Down”

Hang Power Snatches

21-18-15-12-9:

Hang Power Snatches

Thrusters

After Each Set: 30 Double Unders

45 singles

27 min Cap

RX+-75/55#

RX -65/45#

50-59 0-45/35#

60+ -35/15#,30 Singles

Basics-BB/PVC 15-12-9 with 15 jump rope after each movement
DESCRIPTION

* This triplet workout combines large range of motion weightlifting movements with double unders

* The double unders take place after each set on the barbell

* The workout flows like this:
21 Hang Power Snatches
30 Double Unders
21 Thrusters
30 Double Unders
18 Hang Power Snatches
30 Double Unders
…

* We expect this piece to take between 15-25 minutes to complete

HANG POWER SNATCHES

* The barbell movements are designed to be very light

* We’re likely choosing our one barbell weight based of this movement, as it is the more challenging of the two

* This should be a load that you are capable of completing 30+ reps unbroken when fresh

* The “hang” position is defined as anywhere above the knees

THRUSTERS

* This is preferably the same weight as the hang power snatches

* This should be a load that you could also cycle for 30+ unbroken reps when fresh

DOUBLE UNDERS

* Each set is designed to be small and manageable

* Choose a number or variation that you can complete ideally unbroken each set

AFTER PARTY

Rowing Conditioning 1000 750 500 (No Measure)

Row Conditioning

1000m Row

Rest 1 min

750m Row

Rest 1 min

500m row

Not for score – moderate pace