Swifty McVay
Hyatt
Warm-up
With a partner
30/20/10
Calories on the rower
Upper back & chest rolling
Strength
3 Rep max Low hang (below the knee with full pause) Power Snatch
WOD 1 (12 minute Cap)
1000m Row
Then 3 Rounds
20 Toes to Bar
20 Snatches (75,55)
Open- 15 Toes to Bar
Rest 10 Minutes
WOD 2 (10 minute cap)
30 Burpee jump and touch the pull up bar
40 Thrusters (75,55)
50 Calorie Row
(if you are over 5’9, use the fat bar)
Snatch: 145, 155x2x2
WOD 1: 11:18 rx
WOD 2: 8:12 rx
low hang- 130
wod 1: 11:34rx
wod 2; 6:28rx
3rm low hang power snatch – 165
wod1: 11:56 rx
wod2: 9:12 rx
Power snatch – 155
1: 14ish Rx
2: 8:05 Rx
Strength: 155
WOD 1: 1k + 113
WOD 2: 8:11