Winded Wednesday!
Strength: (15:00)
Power Snatches!
Work up to a 5 Rep Max Power Snatch followed by a 3 Rep Max, then 1 rep Max using the time allotted. These are T&G reps. Start with sets of 5 reps, once you fail, go to 3 reps, then 1 rep! Form is key!
Strength MOD:
3 rep Heavy Power or Hang Power Snatch! These are single reps, resting no more than 7-9 seconds between each set.
Strength Alternative:
12:00 AMRAP!
25 OH Swings #44/35
12 Alt. Split Jump Lunges
(or Alt. Lunges)
30 Mountain Climbers
Met Con: 5RFT (15:00)!
E:
10 HSPU
12 Alt. DB Snatches #75/55
50 Dubs
RX:
12 Alt. DB Snatches #55/45
10 HSPU
35 Dubs
M/S: 15:00 AMRAP!
10 Alt. DB Snatches #45/35
100 M Run
8 HSPU (6 assisted HSPU or 6 C2G Walk Outs)
25 Double Under’s
(15 Dub-A or 65 Singles)
Note to M/S: Assisted HSPU are space permitting!