Strength 1
Weighted carry – D-Ball – 3xME in 150 seconds.
*How many 5m turns can you make? Rest 150 sec.
Rx – 100/60
Strength 2
Split Snatch + OHS Lunge (1 each side) (And here’s another split snatch video, and one more HERE.)
2-2-2-1-1-1
Cashout WOD
5 Min AMRAP
3 Power Snatch (115/85)
6 Broad Jumps, Plate2Plate
**Another new movement – heavy carries. We’ll be using the dballs this week, which we normally shoulder/clean or include with the WOD. For these next few weeks, we’ll do these short distance carries (5m = width of 3 mats) for max distance/turns. Let’s see what you’ve got.
Follow this up with some split snatches. Ooohh.. you didn’t think you’d get away from snatches once the Oly meet was over, did you?? Putting a twist on it and adding the split to challenge your body and mind with a new motor pattern. And anyone with some mobility issues or limitations might find this a little easier than the traditional snatch.
Workout takes us back to the regular power snatch with some broad jumps in between. The low reps for both should keep you moving quickly the full 5 minutes.