Warm-up WOD:
3 rounds
20 Mt. Climbers (right + left = 1)
10 PVC Pass through’s
5 PVC OHS
5 PVC Snatch Balance
5 PVC Scarecrows from hang position
5 PVC Power Snatches
Pre-game:
Mt. Climber stretch, elbows to ground/birthing stretch
8 reps Wall Ball
3×3 Snatch, building up to working weight
WOD:
6 rounds
5 Snatches, see chart
20 Wall Balls
150m Run
Strength:
Shoulder Press 5-5-5-5-5+
Max Snatch | Working Weight | ||
>230 | 185 | ||
225-205 | 165 | ||
200-190 | 155 | ||
185-170 | 135 | ||
165-140 | 115 | ||
135-115 | 95 | ||
110-95 | 75 | ||
90-80 | 65 | ||
75-65 | 55 | ||
60-50 | 45 | ||
>50 | 35 |