Snatch pulls



Increase weight ea set



Every Minute On the Minute for 10 Minutes

Min 1, 3, 5, 7, 9:

10 Box Jumps (24/20)

10 KB Swings (53/35)


Min 2, 4, 6, 8, 10

Athlete selects load for Ground to OH

AMRAP for load*


**Must finish Odd min work to “Earn” even min work. Score = Total load moved Overhead

*Load must remain the same throughout the workout.  Once chosen, weight cannot be added or reduced.  Must finish odd minute work to “earn” even minute work.  G2OH can be any movement that gets the weight from the ground to locked out OH (C&J, Snatch, Clean & strict press,  squat clean thruster, etc…) Score = total weight moved OH (ex. I chose 95#, and get a total of 20 reps during the WOD, my score would be 95# x 20 = 1900#)


Scaling Options:

BJ –> 20/16

KBS -> 35/25


Cool Down:

Calf stretch on rig – 1 min per side


Back roll to V-sit x 10

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s