Warm Up
5 Minutes of Rowing
Then…
2 Rounds:
-50 ft. High Knees
-50 ft. Karaoke
-50 Ft. Soldier Kicks
2 Rounds:
-10 V- Ups
-10 Power Snatches with empty barbell
WOD
-Run/ or Row 400 Meters
-12 Power Snatch
-30 Toes to Bar / 40 Alternating V-Up
-12 Power Snatch
-Run/ or Row 400 Meters
Rest 3 Min Between Rounds
RX Men: 75-95# RX Women: 55-65#
**Can also do this version with sandbag ground to overhead (12-15 reps per set.)
Score: Total Time (Including 3 Min Rest)
Goal: 22-27 Min
Each round should be 9-12 minutes. Choose a load you can complete the power snatches in 1-2 sets.
Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!
For the 400m run, you’re working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.
Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out infront of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!