Warm-up WOD:
3 Rounds
30 Double Unders or 60 Single Unders
15 Leg Raise
10 Wall Balls
WOD:
8 Rounds of:
Max Rep Power Snatch, 20 sec
Rest 10 sec
Max Rep Wall Ball, 20 sec
Rest 10 sec
Score will be total reps completed over the 8 rounds.
Warm-up with 3 sets of 3 reps building up to your workout weight.
See chart below for weight. If chart is confusing you here is an example. My power snatch max is 180# so for the WOD I will be doing 135#
| Max Snatch | Working Weight | ||
| >245 | 165 | ||
| 240 – 210 | 155 | ||
| 205 – 180 | 135 | ||
| 175 – 155 | 115 | ||
| 150 – 120 | 95 | ||
| 115 – 100 | 75 | ||
| 99 – 90 | 65 | ||
| 85 – 75 | 55 | ||
| 70 – 60 | 45 | ||
| 55 – 45 | 35 | ||