*1st Annual CVCF Team Intramural Open HERE

WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets:

3 Snatch Hip Jump +

3 Tall Power Snatch +

3 Snatch Drop

Perform this with an empty barbell and use this as warm-up and positional work.

1b) 6:00 – 16:00 – Every 1:00 x 10 sets:

1 Tempo Snatch Pull +

1 Low Hang Power Snatch +

1 Overhead Squat

Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit.

1c) 17:00 – 22:00 – Every 20 seconds x 15 sets:

1 Power Snatch @ 60-80% of 1RM

If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to their max. 

2) For Max Reps:

3 minutes Single Arm Dumbbell Overhead Squat 50/35

3 minutes Pull-ups

3 minutes Alternating Dumbbell Snatch 50/35

For the Squats switch sides every 10 reps.

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

4) Legless Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE