A) Snatches

4 sets of

1 Power Snatch + 1 Squat Snatch at 80-85% of 1RM, performed as Touch & Go. 

 

Beginner

4 sets of 

3 Power Snatch + 2 Squat Snatch

 

B) WOD Sprint

For time:

 

Rx

30 Toes to Bar

20 Burpees to Target

10 Snatches 55/40kg

 

Md

20 Toes to Bar

15 Burpees to Target

10 Snatches 40/30kg

 

Lt

30 Hanging Knee Raises

15 Burpees

10 Snatches 25/20kg

 

C) WOD

10 min AMRAP

 

1 Full Stair Run

40 Russian Kettlebell Swings

20 Kettlebell Push Press

 

Kettlebell Weight

Rx: 24/16kg 

Md: 18/12kg 

Lt: 12/8kg

 

Extra Credits 

i) Clean & Jerk

6 sets of 

3 Hang Power Cleans

2 Split Jerks
Use 70% of 1RM C&J

 

Rest 2:00 between sets