A Snatchy Little Tune…
Level II
Warm-up:
3 rounds
200m run
5 Pullups
10 push-ups
15 air squats
â¦thenâ¦
â¦warm up power snatches and box jumps
WOD 1:
4 rounds for time
Run 400m
12 box jumps (24/20)
6 power snatches (135/95)
WOD 2: burpees, yes, burpees
5 rounds
1min max reps burpees
1min rest
*score is total burpees, focus on the speed and efficiency of this movement.
Level I
Warm-Up
3 Rounds
20 High Knees
15 KB Swings
10 Deadlift
5 Box Jumps
Skill:
Hang Power Clean â practice the skill; this is a bit divergent from the sumo high pull strategy
Strength:
Strict Press
5 @ 60%
5 @ 70%
5+ @ 80%
WOD:
15 min AMRAP
400m Run
21 DB Strict Press
15 KB Sumo Deadlift High Pull
9 Push Ups
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