In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Snatch – (3 cycles)
Min 1: 3 Power snatch @ 70%
Min 2: 2 Power snatch @ 80%
Min 3: 1 Power snatch @ 90%

Fitness: Power Snatch – (3 cycles)
Min 1: 3 Power snatch @ RPE 6
Min 2: 2 Power snatch @ RPE 7
Min 3: 1 Power snatch @ RPE 8

Part 2 – Conditioning: “Johns Creek Jig”

Performance: AMRAP 10 min of –

  • 15/15 Sledgehammers (20lb)
  • 7 Sand bag/med ball complex* (AHAP)
  • 25 Double-Unders

*Clean, S2OH, Lunge L/R

Fitness: AMRAP 10 min of –

  • 15/15 Sledgehammers
  • 7 Med ball / plate complex* (AHAP)
  • 25 Single-unders with a heavy rope

*Clean, S2OH, Lunge L/R

Is this a benchmark? No

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