Power Snatch + Bench Press
Warm Up
A. General
3 rounds
10 Calories easy
10 Air Squats
5 Inchworms + Push-Up
10 PVC Pass-Throughs
B. Specific
2 rounds:
5 Strict Press empty bar
5 Push Press empty bar
5 Push Jerk empty bar
Dip and drive drill.
Force / Ability
Power Snatch + Bench Press
Every 2:00 x 6
Jerk (or Split Jerk)
Sets 1-2: RPE 6.5
Sets 3-4: RPE 7-7.5
Sets 5-6: RPE 8-8.5 or RPE 7.5-8
Score: Heaviest complex
WOD
For Time - 30-20-10
Calories
Pull-Ups
DB Snatch (50/35)
Time cap 15 min
Stimulus: Hard couplet (RPE 8); min the calories.