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WOD:

Teams of 2:

For Time:

75 Power Snatches (75/55)

30 Plate OH walking lunges (45/25)

50 Power Snatches (95/65)

30 Plate OH Walking Lunges (45/25)

25 Power Snatches (115/80)

30 Plate OH Walking Lunges (45/25)

 

-break up reps any way you want.  One athlete working at a time

30 Min Time Cap

 

For the Snatches, the goal is good chunks in the light sets, then more manageable chunks when the weight gets heavier.  For plate OH Walking lunge, keep arms locked out and have back knee just kiss the ground, just like in this video (courtesy of Paradiso CrossFit)

 

Scaling Options:

Bar weight -> as needed.  Goal is to increase weight twice in WOD

 

OH plate weight -> as needed – goal is at least 10 steps unbroken

 

Cool Down:

Banded OH stretch – 2 min per side

 

Back extensions on GHD

3X10

video courtesy of CrossFit HQ

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