Team WOD: Hang Power Snatch 1RM
Find your Hang Power Snatch 1 Rep Max.
8 minutes as a team of 2 alternating to find your 1RM HPS. Start with empty barbell.
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Find your Hang Power Snatch 1 Rep Max.
8 minutes as a team of 2 alternating to find your 1RM HPS. Start with empty barbell.
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
100 Air Squats
75 Kettlebell Swings (53#/35#)
50 Push Press (75#/55#)
25 Medicine Ball Cleans (20#/14#)
Complete as many rounds as possible in 8 mins of:
7 Handstand Push-ups
15 Box Jumps (24″/20″)
Complete as many rounds as possible in 8 mins of:
Row 250m
25 AbMat Sit-ups
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
Runs 400m
5 Muscle-ups
10 Thrusters (115#/75#)
*Scale 1 Strict Pull-up to 1 MU
Photo by @robcwilson
Today was a running “Fran-rap” with muscle-ups or strict pull-ups as a sub. No barbell tomorrow but a fun back to back AMRAP for conditioning.
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Photo by @robcwilson
Last chance to order a “Saimo” shirt is through tomorrow on Sunday. After Sunday the order is closed. We will not be ordering extras.