Pre WOD
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
WOD
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees
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