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Tuesday 11/08 WoD

7
Nov

Tuesday 11/08 WoD

STRENGTH/SKILL:
Low Hang Snatch + Snatch 1-1-1, 3×1
(TIMECAP: 20:00)

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. Athlete should use a weight which is challenging but manageable with good mechanics. The low hang snatch is performed from well below the knee, as close as the athlete can get to the floor without touching. The full snatch is NOT touch-and-go, athlete should fully reset at floor..

CONDITIONING:
For Time:
42-30-18
KB Swings (24kg/16kg) / (32kg/24kg)
36-24-12
Box Jumps (24/20)
21-15-9
Toes-to-Bar
(TIMECAP: 12:00, TARGET INTENSITY: 9)

SCALING GUIDE
Toes-to-Bar:
TTB1: Kipping Knees to Elbows
TTB2: Perform hanging straight leg raise, as high as possible.
TTB3: Knee tucks

 

EXTRA WORK:
Jerk 2-2-2, 3×2

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. Athlete should use a weight which is challenging but manageable with good mechanics.

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