Thursday’s WOD Aug. 20

Thursday’s WOD Aug. 20

Warm-up:
Max Effort Double-unders

Strength:
Power Snatch Skill Work
*ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

EMOM for 5 minutes:
3 position Power Snatch at 65% 1 RM.
*2 minute rest
EMOM for 8 minutes:
1 Power Snatch at 85%

Conditioning:

CAT ONE:

Complete as many rounds as possible in 10 minutes of:

10 GHD’s

20 wall-ball shots, 30/25#

 

CAT TWO:

Complete as many rounds as possible in 10 minutes of:

10 GHD’s

20 wall-ball shots,  25/20#

 

CAT THREE:

Complete as many rounds as possible in 10 minutes of:

20 Ab-mat Situps

15 wall-ball shots, 20/14#

 

CAT  FOUR:

Complete as many rounds as possible in 7 minutes of:

15 ab-mat Situps

10 wall-ball shots, 14/10#