Steady through
3 Wall Walks
12 Snatch High Pulls
3 Wall Walks
10 Muscle Snatch
3 Wall Walks
8 Hang Snatch from mid shin
GET POWERFUL
Hang Squat Snatch
In 12:00 Complete:
7 Hang Squat Snatch 95/65
7 @115/75, 7 @135/95, Establish a heavy single in remaining time
GET FIT
AMRAP 10 of:
Climb the Ladder
30 Double-unders
10 Wall Balls 20/14
5 Chest to Bar Pull Ups 60/20/10, 90/30/15, 120/40/20, 150/50/30
(WELLNESS WOD)
AMRAP 10 of:
Climb the Ladder
30 Single Unders
10 Wall Balls (any weight)
5 Pull Ups (any variation) 60/20/10, 90/30/15, 120/40/20, 150/50/30
COMPETITORS EXTRA
Death by Wall Walk EMOM until failure
4 Hang Squat Snatch 135/95
1 Wall Walk*
*Add 1 Wall Walk until you cannot complete both movements in the :60 window
8 Min Cap
COACHES NOTE:
The sets of 7 Hang Snatches before the build should be a continuation of the warm up and in place to help prime the athletes to have a shot at heavy weights to follow. At least the first two sets should be "light" and technique should be the focus. The 7s do not need to be UB. If the opening weights are too challenging, help athletes pick a light starting weight where they can increase by 5-10lbs every 7 reps until the singles.
ATHLETES NOTE:
Find a movement you want to focus on during the AMRAP for UB sets no matter how far you can make it. The other two movements can be more relaxed and intentionally broken up to give you a chance for big things on your chosen focus.
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)