2021-01-31 Workout Intent:Modelled off



Workout Intent:
Modelled off OPEN WOD 13.1. To build our snatching strength under fatigue. Try to move consistently on the burpees, this will fatigue your shoulders and elevate the heart rate before lifting. Aim to get comfortable transitioning between power and squat snatches as the weight gets heavier.

Recommended Weights
(roughly):
35%-55%-75%-95%


AMRAP in 17 minutes
40 Bar Facing Burpees
30 Snatches 35kg/20kg
30 Bar Facing Burpees
30 Snatches 61kg/35kg
20 Bar Facing Burpees
30 Snatches 75kg/45kg
10 Bar Facing Burpees
MAX Snatches in the remaining time 95kg/55kg



Skill Piece
EMOM for 15 minutes
Min1: Max Slow Lowers
Min 2: Max Handstand Hold
Min 3: REST


Accessories
3 Rounds
15 Skull Crushes
20 Banded Tricep Pull Downs
*Perform as a superset*
Band for each hand


Accessories
4 Rounds For Time
45 second Hollow Hold
15 Hollow Rocks
30 Turtles/side
12 V-Ups


Weighted Pull Ups OR Negatives
3-3-3-3
*Supersetted with 15x Banded Face Pulls*

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