15-12-9-6-3 reps of:
Hang Muscle Snatch w/ Bar
Lateral Hops over Bar
Get Fit
3 Rounds of:
15 Power Snatch 75/55
50 Double-Unders
2:00 Rest, then,
2 Rounds of:
9 Power Snatch 135/95
100 Double-Unders
14 Min Cap
(Wellness WOD)
4 Rounds of:
20 DB Snatch 35/20
50 Double-Unders (or 2x Single-Unders)
Get Powerful
Power Snatch INTO Overhead Squat + Overhead Squat
Every :90 for 12:00
1 Complex
Competitors Extra
10 Rounds of:
250m Row
1:00 Rest
Must complete in negative splits
ATHLETES NOTE:
You can go bigger sets of T&G on the lighter snatch, but singles are preferred on the heavier snatch to follow. Take an extra deep break before picking up the Jump Rope to avoid unnecessary trips.
BODYBUILDING WORKOUT
Routine 1b: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Reverse-Grip Barbell Curl (3 x 8-12 reps)
- Close-grip Dumbbell Bench Press (3 x 8-12 reps)
- Toes-2-Bar (3 x 20-30 reps)
- Standing Bicep Curls (3 x 8-12 reps)
- Standing Single-arm Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/Rope (7 x 8-12 reps)
- Cable Triceps Press-downs (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)