“Information without application is knowledge. Information with application, is wisdom.”
Primer: 2 Rounds
400M Row | 30s Front Leaning Rest | 20 Overhead Circles (each direction) | 10 Wall Squats | 5 Walk Outs
Technique: 3 x 1 Hang Snatch Pull | 2 Hang Snatch High Pull | 3 Hang Muscle Snatches
Strength: 3 Hang Power Snatches Every 90s x 5
*Start at 55% climb to 65%
WOD: “Castaway”
100 Air Squats
50/35 Cal Row
25 Hang Power Snatches @ 135/95
Performance @ 115/85
Fitness @ 95/65
Fit Light @ 75/55
Bonus:
Strict Gymnastics 15-12-9 Strict HSPU | Strict Ring Dips | Push Ups | 100 Ft HS Walk after each round
Row Conditioning: Everything is at 2K + a number of seconds for your pacing. 300M is always +20 after a faster 200
300M +20s, 200M +5s
300M +20s, 200M +4s
300M +20s, 200M +3s
300M +20s, 200M +2s
300M +20s, 200M +1s
300M +20s, 200M @2k Pace