Pre WOD
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch + Snatch
(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)
*Sets 1-2 – @ 70-75% of 1-RM Snatch
*Sets 3-4 – @ 75-80% of 1-RM Snatch
*Sets 5-6 – @ 80-85% of 1-RM Snatch
*Sets 7-8 – @ 85+% of 1-RM Snatch
WOD
Every 6 minutes, for 18 minutes (3 sets) for times:
400 Meter Run
40 Double-Unders
10 Overhead Squats (155/105 lbs)
These should be sprint intervals…go hard and use your rest periods to recover and repeat.
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