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February 4, 2017

WOD

In front of a clock set for 18 minutes

1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
3 Minutes of Burpee Pull-ups
3 Minutes of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb

Workout Notes: This workout will be scored as you would a workout like “fight gone bad”. Your score will be your total number of repetitions across all 10 rounds.  Even though you will only be working for a few minutes at a time with each movement the entire workout is 18 minutes long so pace yourself accordingly. The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.  If you are unable to get your chin all the way over the bar using a bar outside of your reach, choose a bar that is closer and allows you to jump to it to complete the pull-up portion of the rep.  The power snatch weight for this workout should be a medium weight.  Choose a weight that you can do sets of 3-4 with when you are fresh.  You do not need to be able to do sets during the workout.  Quick singles are absolutely acceptable for this format.

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