WOD:

1) Power Snatch: 3-2-2-1-1-1-1

Warm-up accordingly and then work through the 7 sets of Snatches. Rest should be no more than 90 seconds between sets. For the sets of 3 and 2, we are not looking for touch-and-go reps. It should be a drop and then a 5-8 second reset for the next Snatch. Absolutely NO pressing out. Snatch within your limitations of catching the bar locked out. Must be caught at the deepest hip crease just above the knee.


2) 12 minute AMRAP:
10 Shoulder-to-Overhead
20 Pull-ups
30 Double-unders

Shoulder-to-Overhead can really be anything, but we are ideally looking for Push Press or Push Jerk. If you’re having to Split Jerk the weight it’s too heavy, and if for whatever reason your Strict Pressing, well you’re just being a meathead.


Competitors:

3) Run 3 x 400m:


We are looking for the fastest sustained effort you can perform for all three 400m intervals. We don’t want to see 1:20, 1:35, 1:45. Preferably something more along the lines of 1:30, 1:32, 1:33. Rest exactly 2 minutes between each 400m run.


For results post weight of each set of Snatches, Rounds plus Reps of the Met-con along with any scaling used, and for Competitors, time of each 400m Run.


Post results/thoughts to comments