15min Build-up to a 1RM Snatch
Open WOD 23.3
Start with a 6-minute time cap, complete as many reps as possible of:
5 Wall walks
50 Double-unders
15 Snatches (weight 1)
5 Wall walks
50 Double-unders
12 Snatches (weight 2)
***If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups MRX Kipping Handstand Push-Ups
50 Double-unders
9 Snatches (weight 3)
***If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups MRX Kipping Handstand Push-Ups
50 Double-unders
6 Snatches (weight 4)
RX = 95/65lbs, 135/95, 185/125, 225/155lbs
MRX = 65/45lbs, 95/65, 115/75, 135/85lbs
Core Development
1min GHD Sit-up hold (straight out)
20 GHD Sit-Ups
1min Hip Extension Hold (straight out)
20 Hip Extensions
