Written by Jonathan
If you snatch 300#, you don’t have to do the 300.
Warm Up
double up:
Junkyard Dog (squat hop)
20m wheelbarrow walk (each)
Skill crew: grab a barbell; 2 sets of
10 snatch press
10 OHS
10 muscle snatch
Skill option:
movement review
Skill
5′ snatch tech
15′ to work up to a heavy snatch
10-7-5 reps, 1′ rest between sets
3-2 reps, 2′ rest between sets
1-1-1… reps, 3′ rest between sets
Skill Option
5′ (2:30 each arm) lax-to-scap mobility
15′ to complete:
Superset:
A1. kettlebell sit-up x15
A2. kettlebell swing x15 (russian, focus on hip speed)
A3. sotts’ press, 8-10 each side
A4. goblet squat, 15 reps
30″ between each exercise; 1′ at the end of each superset. Repeat 3x
300.
10′ for max cals on the airdyne; for every calorie under your weight class standard, do 1 burpee (burpees start on minute 11)
Male/Female standards:
220lb+: 300/220 cals
200lb+: 280/200 cals
180lb+: 260/180 cals
160lb+ 240/160 cals
140lb+: 220/145 cals
120lb+: 200/130 cals
100lb+: 180/115 cals
Jennifer Myers
WTF!!!
Lyza Castillo-Ford
I’m with you , Jenn… WTF!
Tori Gray
I assume those over 50 subtract, oh, like 20% from the standard?
Jonathan
My fault, I had re-worked those cal standards after I wrote it; I just updated with the correct numbers. No age category, sorry Mama T!
Mike Catfish
WOD looks simple, yet brutal. Nice work Jonathan
Marrisa
Sweet! Thanks for accounting body weight into this!! For once, baby looks manageable for me.
Derek Hutchison
This looks too easy, what’s the catch?
Shelby Gettis
I am so happy I was able to just barely squeeze in my cal’s before the time was up, because 10 minutes on that B, plus burpee’s afterward would have killed me. Oddly, the ten minutes went by pretty quickly though!