1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
5X3 High Bar Back Squat @ 80% – rest 60 sec.
3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar Muscle-Ups
*13 minute time cap.
I did the back squats at 80% of my 3 rep high bar max which is 315lbs. Not going to lie those felt heavy, and after the second set started feeling some tightness in my right hamstring. Fought through those sets, I really hate days like that.
I was looking forward to the conditioning part of the WOD, because it's one of the ones that will be done at The Games this week. No way I could Rx the weight on the snatches, and I still can't do muscle ups. I did the split snatches at the 75lb weight and scales muscles ups down to jumping muscle ups.
The athletes at the games will have a 13 minute cap on this meaning they have to finish under that time or they will get a DNF (did not finish). It took me 15:30 to complete this workout. It was brutal, and to think they are starting with this at The Games from here each WOD gets harder.
It will be fun to get to watch this WOD "The Triplet" performed by some of the world’s fittest athletes! I can't wait to watch in person, post coming later on that! <<< That's right I'm headed to The Games to take it all in in Cali later this week.
|Example of a spilt snatch above.|