WOD:

1) Snatch Complex: 1-1-1-1-1

One Snatch Complex will consist of 1 Power Snatch, 1 Squat Snatch, 1 Hang Squat Snatch, 1 Snatch Balance, and 1 Overhead Squat. This should be a series of movements, no dropping the bar, no resting the bar on the floor. Reps 1-2 should be Touch-and-Go. Build to the heaviest complex you can. Rest 90-120 seconds between sets.

2) 5 rounds of – 3 minute AMRAP – 1 minute Rest:

9 Shoulder-to-Overhead 135/95

12 Pull-ups

15 Box Jumps 24/20

For this workout when you start each round pick-up where you left off, don’t restart back at the Shoulder-to-Overhead, start exactly where you finished.

Extra Work:

3) Run: 6 x 400m

Rest 2 minutes between runs. Hold fastest consistent pace.

4) Reverse Hyper: 3 x 15

Heavy as possible. Rest 90 seconds.

For results post weight of each set of Snatch Complex, and total Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, times, etc.

Post Results/Thoughts To Comments

First I want to say how awesome it was to have so many people in here Friday night doing the Open workout. It was a ton of fun, and while for many of you it was no big deal, it was a very big deal for others. I want to give a special shout out to Cindy. A little over 2 years ago Cindy joined us, as you can read in her testimonial on the website she was in rough shape with her back. She has come an incredibly long way since then. In week 1 of the open she hammered out 90 Burpees and 60 Snatches, putting her 23rd in the world out of 263 women in the 60+ Category, and 4th in the Northeast. Amazing job Cindy keep up the good work.