06/24/2016

"Strength and growth come only through continuous efforts and struggle." -Napolean Hill

“Strength and growth come only through continuous effort and struggle.” -Napolean Hill

WOD:

From 0-3min perform:
80 Double Unders
From 3-6min perform:
40 Double Unders
10 Squat Snatch (115/75lbs)
From 6-9min perform:
20 Double Unders
5 Squat Snatch (115/75lbs)
2 Rounds
From 9-12min perform:
AMRAP Power Snatch (75/45lbs)

The workout works like this: you have 3min to perform 100/80 Double Unders or Fast Feet Jumps.  Rest whatever is left of 3min.  You then have another 3min to perform 50/40 Double Unders/Fast Feet Jumps + 10 Squat/Power Snatch and then rest the remainder of that 3min, and so on and so on for 12min. The last 3min is slightly different from the rest. It is just as many reps as possible of one movement for the duration of the 3min.

Their score = total Power Snatch reps.

Beyond Rxd and Rxd: This whole workout is going to be pretty tight to get the work done. It was designed like that. If people don’t have unbroken Double Unders or 5+ unbroken Squat Snatches, then you may not complete the work in the 3min.  Scale the load first, then the Double Under reps or use Fast Feet Jumps instead.

The last set of Power Snatches is supposed to be really light so that you can keep moving pretty consistently for 3min, not that you are going to want to at this point! But it makes for a great challenge.

Fitness:  You shouldn’t have any problem with the volume as long as you use a pretty moderate load for the Power Snatches.

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