Warm-up
Accumulate
20 strict pull ups –switching grips and with every 5
20 strict ring dips
50 double unders
500m row
Then coach will drill some snatch assistance exercises
Wodapalooza Snatch Medly
25 Minute cap
4.1 – Complete for time:
1 Snatch (Athlete decides load)
1,000 meter Row
2 Snatches (Athlete decides load)
200 Double-Unders
3 Snatches (Athlete decides load)
30 Ring Muscle-ups
** Complete for Max Load (1RM Load + 2RM Load + 3RM Load = Total Weight)**
2 Separate scores. Total weight & Time for workout.
Ca$hout
3 Rounds
20 GHD Sit-ups
Max Effort L-sit Hold