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As Far As Possible In 20 MINS
Snatch Complex:
(1 Hang Power Snatch (155/105lbs)
1 Squat Snatch
1 Hang Power Snatch
1 Squat Snatch)
6 Pistols
8 Pushups
Each round you add:
1 Snatch Complex
Snatch Complex:
(1 Hang Power Snatch
1 Overhead Squat
1 Hang Power Snatch
1 Overhead Squat)
6 Split Squats
8 Pushups
Each round you add:
1 Snatch Complex
This one might look confusing on paper, but it’s actually not hard to understand once you get the gist of it. We will elaborate:
Perform 1 round of the Snatch Complex (4 reps) + 1 Round of 6 Pistol/8 Pushup. Then perform 2 rounds of each, then 3, and so on for 20min. You always perform all the rounds of the Snatch Complex first, then all the rounds of the Couplet second. So if you are in round 3, you perform 3 x Snatch Complexes, then 3 rounds of the Couplet.
Scoring
As many rounds and reps as possible in 20min. So, if you get into the round of 10 Snatch Complexes, completes it, but doesn’t finish the 10 rounds of Pistol/Pushup, your score would be 9 + 112 (8 rounds of Pistol/Pushup). Remember, 1 rep of the Snatch Complex = 4 actual reps, but those 4 don’t get counted as individual reps in the scoring. They have to complete a whole round of the Complex to gain 1 rep/round of it.
WOD Goal
The weight is intended to be pretty heavy for the Snatch Complex. You should have no problem moving the weight for 1 or 2 reps, but it should be pretty challenging to get through 1 rep/round of the Complex unbroken.
Beyond RXD
REST
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