*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes.

WOD:

1a) 0:00 – 3:00 – Every 1:00 x 3 sets:

3 x 3-Stop Snatch High-Pull (Low Hang, Above the Knee, Hi-Hang)

Work light, empty bar even depending on your capacity. Hold each stop for 1-2 seconds. No dip and drive from the Hi-Hang position, finish the extension into the pull from the pause position.

1b) 4:00 – 7:00 – Every 1:00 x 3 sets:

2 Power Snatch +

1 Snatch Balance

Moderate loads here to build upon the first part. Build through each set as deemed fit.

1c) 8:00 – 16:00 – Every 1:00 x 8 sets:

1 Snatch Deadlift +

1 Hang Snatch (Above the Knee) +

2 Overhead Squats

Start at a moderate load and build as deemed fit.

1d) 17:00 – 23:00 – On a 6 minute clock:

0:00 – 2:00 – 10 T+G Power Snatch

2:00 – 3:30 – 8 T+G Power Snatch

3:30 – 4:30 – 6 T+G Power Snatch

4:30 – 5:30 – 4 T+G Power Snatch

5:30 – 6:00 – 2 T+G Power Snatch

Keep the loading fixed or build each set as deemed fit. Goal is constant movement on the barbell, no pausing anywhere.

2) For Max Reps:

3 minutes of Bar Facing Burpees

2 minutes of Double-unders

1 minute of Hang Power Cleans 135/95

2 minutes of Double-unders

3 minutes of Bar Facing Burpees

Max reps at each station. Scale as needed.

Extra Work:

3) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Front Rack Hold: 5 x :30 ON/:30 OFF

Work as heavy as possible. Should be working around 1RM Front Squat or heavier.

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