This is a 90-100% sprint, but break you sets based on your ability, whether it be fast singles for snatches or touch n go. Thrusters should be able to be done in sets of 5-6 reps. Most will be limited by their ability to OHS so athletes should know that it’s okay to scale as this workout should NOT take longer than 10 minutes.
Strength
1a) Handstand Push-up: 4 x 5-7. Rest 90s.
– Adv: Strict or Deficit
– Int: Shoulder Press: 5 x 5
– Beg: DB Shoulder Press: 4 x 8
1b) Rope Climb: 4 x 2-3. Rest 90s.
– Adv: Legless
– Int: Legs
– Beg: Ring Rows w. pause at top: 4 x 8.
WOD
“3”
For time:
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 Cap
Extra Credit
100 Banded Pull-throughs
https://youtu.be/_qEb9UhZNBc?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt